20min. running clock…
Min. 1: 11-15 Flat DB Bench
Min. 2: 8-10 Single Arm DB Row (ea. arm)
Min. 3: 10-12 Banded Tricep Push Downs
Min. 4: 10-12 Barbell Bicep Curls
Then..
“Tabata”
8 Rounds:
20sec. of Assault Bike
10sec. Rest
8 Rounds:
20sec. of Toes-To-Bar/Knee raises.
10sec. Rest
8 Rounds:
20sec. of DB Snatches 60/50lb.
10sec. Rest
*Do not alternate today. Do the entire 20sec. on just one side. And switch arms every other round.
8 Rounds:
20sec. of Sit-Ups (Feet Anchored)
10sec. Rest
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