5:00 clock
10 alt bw rdl
10 Alt lizard
15 banded strict press
:20 plank top of push up
then..,
8 x 250m Row (12/9 Calorie Bike)
Rest 1:00 B/T intervals
Score slowest interval
Yhen…,
Floor press
Set 1: 12 rep :2neg
Set 2: 10 reps
Ser 3: 8 reps
Set 4: 6reps
Then..,
Complete 3 sets
20 Db incline fly
into
12 bar Dips (weighted)
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