WARM-UP
AMRAP X 5 MINUTES
:30 JUMPING JACKS
10 PUSH-UPS W/ ROTATION
10 ALT. LUNGES W/ ROTATION
INTO…
5 MINUTES MAX CALORIES CARDIO OF CHOICE
FUNCTIONAL STRENGTH
BENCH PRESS*
7-7-7-7-7
*START MODERATE AND BUILD EACH SET. SUPERSET EACH SET WITH….
A1. 10 PERFECT PUSH-UPS
A2. 10 DB BENT OVER ROWS
BODYBUILDING
2-3 SETS
12 BARBELL CURLS
15 PLATE FRONT RAISES
18 PAUSING DB GLUTE BRIDGE-UP (HEAVY)*
*HOLD TOP OF EACH GBU FOR A CLEAR :02 COUNT.
