9.9.18 Sunday

PERFORMANCE/FITNESS
A. Three Sets:
Top Down Single Leg Squat x 4-6/leg
Dumbbell Renegade Row x 8 Controlled Reps
Arch up w/ PVC x 15-20 reps
B. Every 3 minutes x 3 sets
Dumbbell Burpee x 7 reps
Dumbbell Hang Squat Clean x 7 reps
Dumbbell Push Press x 7 reps
C.  Assault Bike or Row
2 minutes for Max Cals
-Rest 10 minutes-
2 minutes @90% of Max
Rest 1 Minute x 5 sets

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