Dynamic warm-up
Then..,
As Many Rounds and Reps As Possible in 20 minutes:
Teams of two:
12/9 Calorie row
Shuttle Sprint 20’/20’ 40’/40’. (Inside)
10/7 Calorie bike
Do the entire round then switch partners
Then..,
10-9-8-7-6-5-4-3-2-1
Single Arm Bench Press/Floor Press (right)
Bent Over Row (right)
Single Arm Bench Press (left)
Bent Over Row (right)
60/40#
Then..,
3Rounds NFT
Banded Chest flies x 15-20 reps. orange/red bands.
Standing Tricep Ext x 15-20 r
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