Jerseyville Intro Class Starts Tonight!

Warm Up:
200m
100 Jump Rope 
50 Plank Taps 
:25 Hollow
12 Push ups 
1 Prowler Push 

Performance: 5/3/1 Bench Press 

3 Sets: 

• 8-10 DB Incline Bench 

• 8-10 DB Bent Over Row

• 30 Russian Twists W DB 

EMOM x 12 Minutes
1) 20 Kb Swing 
2) 10 Burpee 
3) 15/9 Cal Bike 

Fitness: 
3 Sets: 

• 8-10 DB Incline Bench 

• 8-10 DB Bent Over Row

• 30 Russian Twists W DB

EMOM x 15: 

1. 20 KB Swing 

2. 10 Burpee or :40 Air Squat 

3. :40 Bike/ Row 

21 Day Summer Shred, Day 15!