Monday
Fittest of the coast workout 24.1
20 minute AMRAP
Row 24 cals or Run 300m
+
3 rounds
12 Wall ball 20#/14#
6 alternating DB snatches @ 50#/35#
+
B. 3 sets
30 banded tricep pushdowns
15 DB bicep hammer curls
Essentials
A. Box squat
10,8,6,4,2 starting at moderate load increase per set
B. Every 2:00 x8 sets alternating
set 1- Row 8/6 cals+4-6 burpees over erg
set 2- Echo bike 8/6 cals+10 DB shoulder to overhead
*cap each set @ 90 seconds