Timer 8.3
full body burner
40:20
1st and 2nd lap - 2 sets
3rd Lap - 1 Set :Burner
Water break between 1st and 2nd lap. No water break between 2nd and 3rd.
Circling the room
-Mixture of upper body lower body cardio and core movements
Bikes
BB Sumo Squat high pull 95/65
Burpee Box Jumps
incline chest press
Front squats 155/85
ladder sprints/suicides
Arnold press
core sprinter to toe touch
rip 60 tricep extensions
Workout Back Squat On the 2:00 x 5 Sets: 3 Back Squats * 5 Second Negative * Build In Weight "Pay It Forward" AMRAP 15: 55 Wallballs (20/14) 55 Kettlebell Swings (53/35) 55 Box Jumps (24"/20") Acc
Bench press Build to a heavy set of 4 Every 2min by 5 sets EMOM 20 min Coaches (if needed take a 2 min break after the 3rd lap.) Equals 4 laps around all movements Mixture of upper, lower and cardio m
Bench press Build to a heavy set of 4 Every 2min by 5 sets Workout "Heart & Swole" 10 Rounds For Time: 5 Strict Pull-ups 10 Dumbbell Floor Press (50/35)'s 15/12 Calorie Bike Erg Time Cap: 30 Minutes