2x
20 cals Bike + Row +Ski
Boxing (Tabata 2-1-1/
2-1-3-1-6)
Bench Press
4×4 @72% (work across :75 sec rest)
3x
(10/12/15/20)
Plank renegade rows x16ttl
Standing Arnold Press x16
Seated alt bicep curls x30ttl
3x
Prowler Push 200ft (80)
Battlerope slams x40 (two handed)
Side plank :45 sec each
#403 BBC
500m ski
3 rounds
Cross Symmetry x20
Push ups x10
S/A Ring Row x10 ea
Bench Press 5×8 @ 55% of 1RM and build. Superset with DB Reverse grip low rows (12/15/20) x10 *bent over
3 rounds
10’cal bike
200ft sled Drag (75/100lbs)
2 rounds
(8/10/12/15)
Wide DB curls x20
Strict Press x10 (Bar Only)
Banded Dips x10
Scaptions x10
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