WARM-UP
2:00 CARDIO CHOICE
INTO…
2 SETS
:30 BIKE/ROW/SKI (MODERATE)
10 BOX STEP UPS
10 BANDED GOOD MORNINGS
5/5 GROINERS W/ T-SPINE ROTATION
INTO…
2 SETS
:30 BIKE/ROW/SKI (MODERATE/FAST)
10 BOX JUMPS
10 BANDED GOOD MORNINGS
5/5 GROINER W/ T-SPINE ROTATION
MIXED CONDITIONING
3 SETS*
ON A 5:00 RUNNING CLOCK…
20/15 CAL ROW OR BIKE
20 BOX JUMPS (STEP-DOWN)
20 RUSSIAN KB SWINGS (MOD)
*GOAL IS TO HAVE AT 1:30 - 1:00 REST.
BODYBUILDING
4 SETS
10 DOUBLE DB BENT OVER ROWS
10 DB HAMMER CURLS (MOD)*
30 AB MAT SIT-UPS
*L+R = 1REP
