Bench & Bike Mix
4 Rounds For Calories & Reps
:30 sec Bike
:20 sec as many Close grip Bench press as you can do in 20 seconds 50’s/35’s (just laying on the floor)
Rest 1:00 between Rounds
**Score is total calories + total presses
Strength
4 x 10 Back Squats
Sets 1 & 2 weight should be 65%
Sets 3 & 4 weight should be 70%
:30 Sec Complete 1 Banded Goblet bottom of a squats hold 50/35lb
** DO NOT BOTTOM OUT ON THIS! Go slightly below parallel
Booty Work
2 Rounds *Use a 35-50lb DB
(Choose a weight that’s challenging but you can go each set unbroken)
30 Unbroken Goblet squats
:30 sec rest
30 Sumo DB Squat
:30 sec rest
20 goblet switch jump lunges
• use 1 Dumbbell for all sets!
Cool down!
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