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