19
12
2017

Training 12-20-2017

By AJ 1

Warm-up: Joint Mobility/Dynamic

Conditioning:

Airdyne Cals

20-18-16-14-12-etc-2

Bench Press BW-3/4

10-9-8-7-etc-1

Row Sprint

100 Meter

*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 RD 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 your a hoss on the bench and want to go heavier you may but not at the loss of intensity.

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Comment
1
Gregory Pontecorvo

95 lb benchs.
Bike commuted 10 miles

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