attwpbUpdated: Jan 25, 2020
Three sets of: Single-Arm Dumbbell or Kettlebell Press x 6-8 reps each arm Rest 45 seconds Barbell Rows x 6-8 reps Rest 45 seconds Side Planks x 30 seconds each side Rest 45 seconds
Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of: 3 Man-Makers 6 Box Jumps
9/6 Cal Bike/Ski
Two Sets of: Scapular Pull-Ups x 10 Plank Shoulder Taps x 10 Each Side Mountain Climbers x 20 Each Side Then… 900 Meter Run 40 Burpees to Target (touch your pull-up bar) 40 Pull-Ups 600 Meter Run 20 B
Every minute, on the minute, for 15 minutes (3 sets): Minute 1 – 45-Second Wall Sit Minute 2 – 45 seconds of Goblet Squats Minute 3 – 45 seconds of Good Mornings Minute 4 – 20-Second L-Sit Minute 5 –