Wednesday, May 15, 2024

Wednesday 

A 5 sets

40 seconds Max Pull-ups

rest 20 seconds 

40 seconds Max DB reverse lunges @ 50#/35# per hand

rest 20 seconds 

40 second plank on elbows 

rest 20 seconds 

x4 sets

*if wearing a vest for murph, wear it here

B. With a partner

Echo Bike

15/11 cals alternating for 5 sets each

*adjust calories to finish ≈ 1 min

Essentials

A. 4 sets

40 seconds Max pedlay rows

rest 20 seconds 

40 seconds Max DB reverse lunges

rest 20 seconds 

40 second plank

rest 20 seconds 

x4 sets

B. Echo Bike

11/9 cals for 4-5 sets 

*rest 1 minute between sets