1.27.20

A. Warm Up


3 rounds NFT

15/12 calorie row
10 Side Plank Band Pull/arm
10 Rower Hamstring Curl on Bench @ 30X0 Tempo
10 Single Arm DB RDL/arm @ 31X1 Tempo
*Video shows exercise with band

B. Strength


3 rounds of the following superset

Bench Press

4 reps @ 5151 Tempo

Three Point DB Row

8 reps/arm @ 10X2 Tempo

C. Conditioning


3 rounds

3 minute AMRAP

9/7 calorie bike
10m Bear Crawl
10 DB Suitcase Walking Lunges 40/25
-90 seconds rest in between rounds-
*Start where you end

D. Extra


3 rounds

3 minute AMRAP

Row 100m
8 Hand Release Push ups
8 Death March Steps 40/25
-90 seconds rest in between rounds-
*Start where you end

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