Warm-up
3 ROUNDS (6 MINUTE CAP)
:30 Bike
10 Alt. Step-Ups –> Box Jumps –> Box Jump Overs*
10 DB/Plate Forward Raises
10 DB/Plate Lateral Raises
10 Up-Downs
*Change movement each round
Strength
3 SETS FOR QUALITY*
20 Alt. KB Top Down Curls
15 DBL KB Bent Over Row Reverse Fly
10 Dual KB Turkish Sit-Up
-Rest As Needed b/t Sets-
*Athlete choice on weight. Light weight throughout.
(Score is Weight)
Workout
EVERY 1:30 x 8 SETS
12/10 Cal Bike + Max Up-Down Box Jump Overs (24/20)
(Score is Reps)
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