STRENGHT & CONDITIONING
WARM-UP
3 ROUNDS, :20 ON / :10 OFF
Bike (EZ → Mod → Hard)
3 ROUNDS, :20 ON / :10 OFF
MVMT 1: Air Squats
MVMT 2: Alt. Reverse Lunges
3 ROUNDS, :20 ON / :10 OFF
MVMT 1: Ring Rows
MVMT 2: Face Pulls
STRENGTH
3 SETS
5 Pull-Up Negatives (:03 Descent)*
10/10 Single Arm Seated Banded Lat Pull
Downs
WORKOUT
3SET OF
3 ROUNDS FOR TIME
10 Back Squats
10 Alt. Jumping Lunges
10/8 Cal Bike
-Rest 2:00 b/t Sets-
*1 SET = 3 ROUNDS