Updated: Oct 7, 2022
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
Landmine kneeling press
Box overs 24/20
DB Alt shoulder press iso hold
DB DL RPE 8-9
Rig pull-ups 3 second decent use bands
Fire hydrants bands
Flutter kicks
Rip 60 tricep extensions
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