General Warm-up
0-20min
5 Rounds:
10/7 Cal Bike/Row/Ski/Versa
10 DB Floor Press 50/25lb+
10/7 Cal Row/Bike/Ski/Versa
10 Burpee Deadlifts (Same DBs)
20min Cap*
Right into….
20-30min.
DB Bent Over Row Ladder…50/35+
10 Reps on the right arm
10 Reps on the left arm
9 Reps on the right arm
9 Reps on the left arm
… All the way to 1 on each arm.
Go heavy. 70/45lb range.
32-37min.
Max D-Ball 150/100
37-42min
Max Rope Climbs
LOOKS SUPER FUN…ENJOY!!
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