Warm-up
Upper Body Strength Circuit
3 Rounds
8 DB Floor Press
8 DB 1-Arm Row
Banded alphabet each side
3 Rounds
8 DB Floor Press
8 DB 1-Arm Row
Banded alphabet each side
Metcon
“Baseline #3”
6 Rounds of 30s work/30s rest:
1a) KB SDHP (25,15)
1b) Air Squats
1c) Push Ups
1d) Assault Bike
L2: (35,25)
Rx: (45,25)
Rx+: (55,35)
1a) KB SDHP (25,15)
1b) Air Squats
1c) Push Ups
1d) Assault Bike
L2: (35,25)
Rx: (45,25)
Rx+: (55,35)
Finisher
3 Rounds
15 Banded Pull-aparts
10 DB Hammer Curls
*complete as a group
15 Banded Pull-aparts
10 DB Hammer Curls
*complete as a group