Warm-up: Joint Mobility/Dynamic
Bench Press BW-3/4BW
100 Meter Row Sprint
*This is to be performed for time. Round 1 is 20 Cals, 10 Reps Bench, 100 Meter Row, then RD 2 is 18 Cals, 9 Reps, 100 Meter Row, etc. until you finish your last Round of 2-1-100.
*The ideal weight on this is BW for the gents and 3/4 BW for the ladies. If you feel like you’re a hoss on the bench and want to go heavier you may, but not at the expense of intensity.
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)
10,000 Swing Challenge
15/12 Cal Row
30 Air Squats