Every 4 min x 4 rounds
Complete in 4 minutes:
-6 Rig Bench press 70% 1RM
-10 single DB bicep curls 50/35#
-12 single arm OH lunges DB 50/35#
-20 butterfly sit-ups
*if your flying threw it with a lot of time left bump up the weight or do 2 more reps each movement.
Section 2
1 Lap
4 min to complete 50 reps of each movement.
1:00 of rest between each movement
Kneeling Landmine Press
Kb/DB Box step ups 24/20#
DB tricep extensions 60/40#
Front squats 95/65-115/75#
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