Three (Easy) Rounds NFT
200m Run/row/ski
:30 Side Plank Hold e/s
10 Push-ups + 20 band pull aparts
20 Russian Twists, 15/10# 1/1
Then..,
Incline BB bench press
Set 1: 15reps light
Set 2: 3reps w/:5neg into 3reps fast x2
Set 3: 10 full reps :2neg
Set 4: 8 full reps :2neg
Set 5: 8 Heavy full reps
Then..,
BB glute bridge up
Set 1: 15reps
Set 2: 12reps
Set 3: 10reps
Set 4: 10reps
then…
Bi’s / Tri’s
Set 1: 20 BB skill crushers into 20 ALt DB hammer curls 10 each arm.
Set 2: 15/15 reps
Set 3: 12/12 reps.
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