FBB: (15 min)
3 sets
12 Double dumbbell DB Curl Standing
10/side DB Tricep kick backs
20 Seated Banded Rows (LIGHT)
3 sets
12 Barbell Calf Raise (115/75)
12 Hanging Leg raise
1 min Plank
Metcon 5rds for Quality (15-20 min)
12/10 Cal Machine ( ROW) or 10/8 Cal ski
10 Double Dumbbell Bench press
50FT Bear crawls every after set
You may partner up since you have to use a Rower for this part aka pulling (CONGO LINE)
Warm-up: 10. Cal machine 20 90/90 Switches 10. Plate Squat Reach 5/side Perfect Stretch 10. IYTS 10. Pushups 20 sec dead hang Strength:...
(NEW CYCLE WK 3 DAY 5) 5 Sets (Rest 60 seconds between sets) 2 Snatch @63-70% 1RM Snatch 4 Sets (Rest 90 seconds between sets) 1 Pause...
Warm-up: 2nd Floor Run 1RD 50FT Pogo hops 50FT Alternating Knee hug 50FT Toy soldiers 50FT Walking lunges 50FT Duck walks 30 Sec wallsit...
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