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WARM UP: 4 MIN OF JUMP ROPE
(OR 4 MIN OF BOX STEP UPS IF YOU CAN’T JUMP)
Then 3x
12 alt v-ups
12 push up to downward dog
12 bend and bow
Strength: 12 minutes
build up to a heavy 4 back squats with :02 pause at bottom
Workout:
Row 2000m or bike 3 miles
into
21-15-9
Pull-up
Alt Devil Press
16 min cap
T1: Ring Row and Burpee
T2: as written w a 50/35
T3: 50s/35s
Extra Work
Back and Bi’s
5 sets of 8 underhand barbell row+8 overhand barbell rows
5 sets of 10-15
Bicep curls (any style)