Body building (20 min)
4 Rounds
10 Barbell Bench Press @ moderate weight
10 Incline DB Bench @ Moderate weight
12 Dumbbell Chest Fly @ Light eight
12 Hammer Bicep Curls
Scoring: Checkbox
Quality work (15 min) 4 sets for quality 15/12 Cal Recovery Pace Machine 40 Mountain climbers (L+R =2) 1 min Plank hold
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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