WARM-UP
MIXED CONDITIONING
30:00 RUNNING CLOCK…
BIKE, ROW, SKI FOR CALORIES*
*EVERY 3:00 STOP AND PERFORM 7 BURPEE BOX JUMPS OR BURPEE BOX STEP-UPS.
FUNCTIONAL STRENGTH
1) FOR QUALITY*
50 BANDED PULL-APARTS
50 BANDED UPRIGHT ROWS
50 BANDED LAT PULL-DOWNS
50 BANDED DEADBUGS
*COMPLETE IN ORDER. USE A BAND THAT YOU CAN GET 20-25 REPS AT A TIME.
2) 3 SETS
10 WIDE DB BENT OVER ROW
IMMEDIATELY INTO…
10 WIDE GRIP INCLINE DB BENCH PRESS
*USE THE SAME MODERATE WEIGHT FOR ALL 3 SET
