Warm Up
3 rounds
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
10 burpees
10 air squats
15 seconds of high knees
10 balboas light weight
Strength
Incline bench
3x15 dumbbells
Decline bench
3x15 light and can be dumbbells
3x15 dumbbells
Decline bench
3x15 light and can be dumbbells
Metcon
5 sets
16 calorie row
8 bench press you pick weight
Go hard on the row!
rest 90 seconds between sets-
16 calorie row
8 bench press you pick weight
Go hard on the row!
rest 90 seconds between sets-