General Warm-Up
200 Meter Ski Erg
200 Meter Row
and then…
Two rounds of:
With 2.5 lb plates complete:
Y, T, W‘s x 5 reps
and then…
Two rounds of:
Single Arm Bench Press x 6 reps per side @ 5111
Rest as needed
A.
Four sets of:
Squeeze Chest Press x 10 reps @ 3030
Rest 30 seconds
Furniture Slider Hamstring Curls x 10 reps @
Rest 30 seconds
Reverse Crunches x 20 reps
Rest 30 seconds
B.
Against a three minute running clock, complete:
500 Meter Row
Dumbbell Shoulder to Overhead x Max Reps
Rest three minutes. Complete for a total of TWO sets.
Goal: 12-18 reps per set