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
Conditioning
Sprints (2:30 windows per set)
3x20 cal echo bike (rest till 2:30)
right into-
3x20 calorie row (rest till 2:30)
3x20 cal echo bike (rest till 2:30)
right into-
3x20 calorie row (rest till 2:30)
Strength
Bench press
6x3 @80%
Incline bench
3x15
Dips
3x15
6x3 @80%
Incline bench
3x15
Dips
3x15
Accessory
Nordics
4x6-8 reps
T-bar row
3x15
Towel pull ups
3 x max reps
4x6-8 reps
T-bar row
3x15
Towel pull ups
3 x max reps