Friday
9/19
A. Take 12 minutes to complete 3 sets
A1. Front rack reverse lunge x14 reps
A2. Flat DB bench press x10 reps
A3. Side plank 30-45 sec/side
B. 12 minute AMRAP
Echo Bike 16/12 cals or Row 20/15 cals
Farmers walk 50m @ 70#/53# per hand
25 air squats
Essentials
A. For Total Time
4 sets
75 jump rope
30 ab-mat sit-ups
6-8 sand bag cleans over shoulder
200m run or 250m row
Rest :90 b/t sets
+
B. 3 sets @ your own pace
tall kneeling DB strict press x8-10
Side plank 20-30 sec per side
Single leg kettlebell RDL x6/leg