ON A 20:00 RUNNING CLOCK…
120 Cal Bike or Row or 1 mile run
Immediately Into…
AMRAP in Time Remaining of…
5 Pull Ups (Ring rows or C2B)
5/5 DB Suitcase Step-Back Lunges**
15 Sit-Ups
* Cals can be done on one machine or a mix of machines (aim for combo thats completed in 8 – 12 MIN)
* Pull Up Options: Scale to Chest to Bar Pull Up or Ring Rows
* Lunges should be heavy
FINISHER
3 SETS
12 Glute Bridge-Ups
15 DB Flyes*
18 DB Slides
*Complete from the Floor or Bench.
STRENGTH SQUAD PROGRAMMING
DB OH Press
Speed Volume