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
Rowers (goal 12/10 Cals a set)
LM Single arm staggered shoulder press
BB sumo squats 185-225/105-135
wall walks
Burpee box overs
Rig Sitting BB shoulder press
Rip tricep extensions
KB swings
Single-single double sitting leg crunches
4 Sets [Same Weight Across]: 10 Bent Over Rows 5 TTB * Rest 2 Minutes Between Sets AMRAP 30 [Teams of 3]: 12/9 Calorie Bike Erg 9 Deadlifts 185 / 125 lb 1 Rope Climbs (15') * Relay Style Rope substitu
Warm up then…. Bench Press… 100 Bench Press For Time 45/35 Empty Barbell *Every-time you break complete 20 standing single plate chest press’s 10lb/5lb plate Emom x 4 1. 20 Kneeling Lunges to 45lb pla
Workout Front Squat Sets: 1-4 build 3-5reps Set 5 : Max Repetitions of Front Squats @ 85% * To Technical Failure Circuit 35:20 3 sets 2 laps Dips on matadors/or ring dips Db Cossack Squats single50/35