- Down the Rack x twice.
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- DB Chest Press on Ball 3x 8reps
- Inverted Row 3x 10reps
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- Battle Ropes -Complete 4 times, rest 30 sec in-between sets.
- 10s Alternating Arms
- 10s Lateral (facing 90˚ away from the anchor point)
- 10s Lateral (facing other direction
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Set the timer for 20s of work, 10s to transition between stations.Complete 8 Rounds.
- Burpee Pull Up -this means you do a burpee under the bar, jump into a pull up, drop to the ground to start over.
- Push Ups
- Box Jump
- Plank Jacks
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Add Core - anything you are comfortable with that in uncomfortable and hard. Pick one of those.
Cool down
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