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WARM UP/CARDIO:
15 min
Run, Bike, and/or row
At 3, 6, 9, and 12 min mark do 7 burpees
Workout:
4 sets of 12
Dumbbell Lateral Raises
4 sets of 10
Seated DB Press
4 sets of 8
Push Press
Finisher
50 Pendlay Rows in as few sets as possible
Recommended weight 115/75
Then
50 Heavy KB shrugs or underhand band pull aparts
EXTRA
5 rounds
row 500m
10 unbroken clean and jerks 115/75