Thursday 10/5

1) 3-4 Sets
Single arm bottoms up KB press x 5-8 reps (do non dominant arm first each round to set your reps)
Barbell Bicep curls x 10-12
Banded Tricep ext. x 15

2) 3 Rounds for time of each:
New round every 7 minutes
30 V-ups
25/20 Cal Bike OR 35/27 Cal Row*
20 Hang Clusters (45/35) (BC use DB)
150m Sprint

*1 round minimum for everyone on the bike