Bench Press x 5 reps
Underhand weighted ring rows x 8
2) 15 min AMRAP
250m Row
3 Rounds
10 Deficit Push-ups (45+25s/45)
5 Chin ups
250m Row
3 Rounds
5 Push Press (135/95)
45 Dubs
3) 3 Rounds for total cals:
1 min bike
rest 1 min
:45 bike
rest 1 min
:30 bike
rest 1 min
:15 bike
rest 1 min
-the 1 minute rest should be walking around
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