3:00 AMRAP:
:30 Bike
15 Banded chest pulls
10 Air squats
6 Alt box step ups
Then…
3 Sets: 9mins
10/10 Chainsaw rows
10-12 Seated rear delt flys
20 Band pull- Aparts
1 max effort plank each round
Then…
23 Min AMRAP:
20/15 Cal bike
40 Air Squats
30 Alt DB snatch 50/35
20 Alt Box Step Ups
10 Plate Sit-Ups 25#
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