4 sets of:
A1. Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
A2. Ring Rows x 10-12 reps
Rest 45 seconds
A3. Side Plank x 45 seconds each side
Rest 45 seconds
A1. Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
A2. Ring Rows x 10-12 reps
Rest 45 seconds
A3. Side Plank x 45 seconds each side
Rest 45 seconds
+
Teams of 2 : 1 partner completes a whole round and the other partner rests. Back and forth for 5 sets each.
Row 250 Meters or 25 cals on Airdyne
Push-Ups x 20/15 reps
CrossFit:
5 sets of:
A1. Bench Press x 4-6 reps @ 20X1.
Rest 20s
A2. 20-40 double unders.
Rest 2 minutes.
Rest 20s
A2. 20-40 double unders.
Rest 2 minutes.
+
3 rounds for time of:
Push-Ups x 40/ 30 reps
400 Meter Run
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