Warm Up
Row
3 sets
20 calories
5 burpee over the rower
5 pull ups
3 sets
20 calories
5 burpee over the rower
5 pull ups
Strength
Incline bench
3x15 dumbbells
Decline bench
3x15 light and can be dumbbells
3x15 dumbbells
Decline bench
3x15 light and can be dumbbells
Metcon
3 rounds
30 calorie fan bike
20 hand release push ups
10 strict dips
*time cap 15 minutes
30 calorie fan bike
20 hand release push ups
10 strict dips
*time cap 15 minutes