Warmup
3 Rounds
100m Row
5 Overhead Squats
Then..
Every 6:00 for 24:00
15-20 Double Dumbbell Walking Lunge Steps 50/35
10 Bench Press 135/95+
9 Double Dumbbell CJ
**Max Cal in Remaining Time
Then..
3 Sets as a Superset:
12 Side raises
12 DB Front Raise
12 Z Press
*Pick a weight that you can complete the set of 12-12-12 without putting the DBs down
Core work
3 sets:
16 Heel taps
:30 hollow hold flutter kick
16 Leg lowers
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