1.20.20 Announcements!!!

A. Warm Up

10 Single leg RDL/leg

10 Side Plank Rotation/arm

30 second Glute Bridge Hold

B. Strength

3 sets of the following superset

Bench Press

4 Reps @ 4141 Tempo

Tripod Row

8 Reps/arm @ 10X1 Tempo

C. Conditioning

3 rounds

3 minute amrap

100m row

5 Burpees

10 Alternating Reverse lunges

-90 seconds rest in between rounds-

*Start where you leave off

D. Extra

3 rounds

3 minute amrap

5 Strict Bar Dips

7 Calorie bike

9 Russian Kettlebell Swings 70/53

-90 seconds rest in between rounds-

*Start where you leave off

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