tues.jpg

Warm Up: 400m 
30 sec Each Move: 

  • Jump Rope

  • Prowler Down and Back 

  • Front Delt Raise (light) 

  • Plank 


Performance: 
Close Grip Bench 
10-8-6-8-10


EMOM x 8 Minutes 

  1. 100m Run 

  2. 18 Push Ups 

EMOM x 8 Minutes

  1. 10 Box Jumps 

  2. 20 Bench Dips 

Fitness:  3 sets Building 

  • 7-10 Incline Db Press 

  • 12-15 Tri pull Down 

  • 12-15 Low Row or Lat Pull Down 


EMOM x 15 (3 rounds of each)

:30 work / :30 off

-Push Ups

-KB Swings 

-Lat Overs 

-Ball Slam

-Front Rack Double KB Carry


Cashout:  100 Flutters 
Each Break = Tuck Ups/ V Ups