.png)
5 Rounds
12 Dumbbell Shoulder Rack Deficit Split Squat, Right
12 Dumbbell Shoulder Rack Deficit Split Squat, Left
16 Banded Side Lying Clam, Right
16 Banded Side Lying Clam, Left
24 Alternating V-Up/Leg Raises
30 Seconds Side Elbow Plank, Right
30 Seconds Side Elbow Plank, Left
AMRAP 4 x 3 Rounds 15 Calorie Row/12 Cal Assault Bike 15 Power Cleans 10 Burpee Box Jumps *Rest 4 Minutes Between Rounds
PART 1 Bench 9 – 7 – 5 – 3 – 5 – 7 – 9 PART 2 For Time 7 Rounds 7 Double Dumbbell Front Squats 7 Strict Pull-ups/Ring Row/Inverted Row 7 Double Dumbbell Push Press 7 Knee Raises(hanging)/Leg Raises (l
PART 1 4 Rounds 1 Minute (Moderate) Bike 2 Minutes (Easy) Bike 3 Minutes (Hard) Bike Rest 2 Minutes Between Rounds PART 2 Upper Body Tune Up