Warm Up
Row 20/15 calories
Then, 2 Rounds:
- SA KB Thruster x 5/per
- Hi-Lo Plank x 30 seconds
- Alternating Elbow Rotations x 10
Workout of the Day
A. 4 Sets:
- A1: Push Press x 4-6 – Rest 30 seconds
- A2: Hollow Rocks/Hold x 30 seconds – Rest 60 seconds
B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
- Row 30/20 Cals
- Thruster x 20 (45/35lbs)
*Waterfall start
C. 3 Sets:
- Thumbs Up Incline Reverse Fly x 8-10 – Rest 90 seconds
