Part 1 - Bench Press
3 Rep Max
Part 2
2 Rounds
Min 0:00-2:00 - 40 Alternating Dumbbell Bent Over Row
Min 2:00-5:00 - 22 Cal Assault Bike/500m Row/400m Run
Min 5:00-7:00 - 40 Alternating Dumbbell Shoulder Press
Min 7:00-10:00 - 22 Cal Assault Bike/500m Row/400m Run
Comments