Bench + Accessory work (15 min cap)
5 sets
10 Double dumbbell Bench press
10 Strict Pushups
into 3 sets
10 Supinated Ring rows
20 Alternating Dumbbell Curls
Scoring: Time
Aerobic Capacity
10 Sets (10 min)
10 Sec calorie bike Sprint
50 Sec Recovery Bike
Rest 5 min
5 min as many calorie bike as possible
(ROWING IS OPTIONAL IF BIKE ISNT AVAILABLE)
Warm-up: 2nd Floor Run 1RD 10 Passthrus 10 Kang squats 10 Dislocate 10./side tspine stretch 10 Scap pushups 20 Alternating Bodyweight...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Dead bugs 10/side Firehydrants 10 Seal to downdog 10 jeffersons curl...
Warm-up: 10. Cal machine 20 90/90 Switches 10 Cat cows 10/side Firehydrants 10 Seal to downdog 20 wall slides 10 IYTS 10/side single arm...
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