Warm Up: EMOM:
12/9 Cal Bike
Jump Rope
Air Squat
10 Pushups remainder of minute = plank
Hollow Rocks or Hold
Performance: Buy In: 1 Mile Run
Bench Press = 5 x 3
Incline DB Bench = 4 x 12
Single Arm DB Bench= 3 x (8/8)
Triceps Push Down = 3 x 20
Cashout: 1 mile run
Fitness:3 x 12:
Walking Lunge
Ring Row or Chainsaw
Prowler Push down and back
4 Rounds for reps: 1:00 @ each station
step ups w/ Curl
sit up
db push press/ Incline Bench
calorie
rest