Warm Up
3 rounds
10 calorie bike or row
50 single under jump ropes
10 calorie bike or row
50 single under jump ropes
Conditioning
Sprints
10 minutes run
30 seconds hard
30 seconds walk
*if running isn't an option do fan bike
10 minutes run
30 seconds hard
30 seconds walk
*if running isn't an option do fan bike
Metcon
5 rounds
20 calorie row
16 deadlifts with dumbbells you pick weight
8 dumbbell bench press you pick weight
(these weights should get tough at the end)
20 calorie row
16 deadlifts with dumbbells you pick weight
8 dumbbell bench press you pick weight
(these weights should get tough at the end)