WARMUP
1:00 MIN MACHINE
5 INCH WORMS
10 PUSH UPS
20 SIDE TO SIDE TOE TOUCHES
X2
20 ALT LIZARDS
20 SHOULDER TAPS
10 DOWNWARD DOGS
30 GLUTE BRIDGES
10 LEG RAISES EACH SIDE
20 TOE TOUCHES
STRENGTH
BENCH PRESS (PARTNER UP)
10 – 8 – 6 – 4 – 2
BENCH PRESS – BUILD EACH SET
— SUPERSET —
10 BARBELL BENTOVER ROWS
6/4 CALS BIKE CALS JUST ARMS (JUST THE BIKE)
15- 16 MINS
WORKOUT OF THE DAY
FOR TIME
BUY IN: 5 WALL WALKS
— THEN —
4 ROUNDS OF:
8 TOE 2 BAR / KNEES TO PITS / KNEE RAISES
10 ALT SA DB DEVILS PRESS @ 60/40
8 TOE 2 BAR
10 (5/5) SA DB THRUSTERS – DON’T ALTERNATE
— THEN —
BUY OUT: 5 WALL WALKS
16 MIN CAP
COOL DOWN
5 MIN EASY MACHINE
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