Bench + Accessory work (15 min cap)
5 sets
10 Double dumbbell Bench press
10 Strict Pushups
into 3 sets
10 Supinated Ring rows
20 Alternating Dumbbell Curls
Scoring: Time
Aerobic Capacity
10 Sets (10 min)
10 Sec calorie bike Sprint
50 Sec Recovery Bike
Rest 5 min
5 min as many calorie bike as possible
(ROWING IS OPTIONAL IF BIKE ISNT AVAILABLE)
Warm-up: 10 Cal machine 20 90/90 Switches 20. Alternating scorpion stretches 10. Slow Cat cows 5/side perfect stretch Wrist prep Burgener...
(NEW CYCLE WK 2 DAY 2) 2 Tall Push Jerk + 2 Split Jerk Behind the Neck + 2 Jerk Balance + 2 Jerk @5-6/10 RPE 2 Tall Push Jerk + 2 Split...
Warm-up: 10 Cal machine 20 90/90 Switches 20. Alternating scorpion stretches 10. Slow Cat cows 5/side perfect stretch Wrist prep Dynamic:...
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