3 sections
3 movements per section
3 laps per section
Mix of upper & lower body movements with a cardio or core finisher.
Timer #8 40:20
Lap 1-2 sets overload the muscle (strength)
Lap 2&3-1 set (burnout/high reps muscle endurance)
BB-Rx95/65 DB-Rx35/25
BB RDL 135/95
DB renegade rows
Knee low get ups with jump squat
BB Lunges front rack
DB shoulder to OH
Cone quick feet 4 high knees + lateral hop over cone
BB bent over rows palms in
DB staggered squats
Lunge x2 Burpee
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