WARM-UP
MIXED CONDITIONING
PICK 2 OF THE 3 SETS*
1:00 ON/:30 OFF
* 6 INTERVALS EACH
SET 1 - RUN, BKE, ROW
SET 2 - AMRAMP OF 2 PUSH-UPS + 2 ALT LUNGES
SET 3 - :30 BIKE OR ROW + :30 BURPEES
FUNCTIONAL STRENGTH & BODYBUILDING
5X5 BENCH PRESS (MOD-HEAVY)
SUPER SET WITH
5 X 10 BENT OVER BARBELL ROWS
THEN…
4 SETS
10/10 TRICEP KICK BACKS
20 BENCH DIPS W/ :02 PAUSE AT THE TOP :02
