FITNESS
Warm-Up
Three sets of:
Double or Single-Unders x 30 seconds
Top of Ring Row Hold x 30 seconds
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Banded Tricep Extension x 20 reps
Hanging Knee Raise Hold x 20 seconds
Then…
A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Rest 45 seconds
B.
Four rounds for time of:
12/8 Calories of Assault Bike
50 Air Squats
25 Push-Ups