WARMUP
2 SETS
1:00 Bike (Easy Pace)
10 KB Deadlifts
10 Alt. Deadbugs
5/5 Single DB Curl to Press
10 Alt. Shoulder Taps
5 Up-Downs
10 Russian KB Swings
10 Sit-Ups
10 Alt. DB Hang Snatches
WORKOUT
FOR TIME
50/40 Cal Bike
40 Russian KB Swings (70/53)
30 Sit-Ups
20 Alt. DB Snatches (50/35)
60/50 Cal Bike
50 Russian KB Swings
40 Sit-Ups
30 Burpees
70/60 Cal Bike
60 Russian KB Swings
50 Sit-Ups
40 Alt. DB Devils Press
(Score is Time)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
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