Thursday, September 29th 2022

WARM UP

2 Rounds

1:00 Bike

1:00 Squat/Lunge (R)/Lunge (L)

1:00 Row

into

Coach Led Banded Stretching on Rig

SWEAT DAY!!!

@ 0:00 Get Sweaty

21 Minute AMRAP:

18 Cal Bike

15 Air Squats

12 V- Ups

9 Push-Ups

6 Burpees

300m Row/Ski

rest 4 Minutes

@ 25:00 Get Swoll

1 Minute of Renegade Rows (no Push-up)

1 Minute of Alt. Bicep Hammer Curls

1 Minute of Pushups (Hands on DBs)

1 Minute DB Skull Crushers

1 Minute Rest

1 Minute of Renegade Rows (no Push-up)

1 Minute of Alt. Bicep Hammer Curls

1 Minute of Pushups (Hands on DBs)

1 Minute DB Skull Crushers