Warm Up: EMOM:
200m
Jump Rope
sit up
rope slam
downward dog/ childs pose
Performance: 4 Rounds 1:00 @ each station :20 transition
- KB Swing
- Bench Press (#135/#75)
- Cal Ski
- Renegade Row (#30/#20)
- Hollow Rock
Rest 1:00
Score is total reps + Calories
Fitness:
KB Swing
Db Bench Press
Calorie
Chain Saw (switch side at 30 seconds)
Hollow Hold
Rest 1:00
Cashout: 3 x 10
Front Delt Raise
Db Bicep Curl
Tri Cep Pull down