Wednesday, October 23, 2024

A) 3 Rounds

Heatbeat Squats (5-10#) X 5 Reps

(2 Second Pause at bottom)

Banded Pallof Press X 5/side (Keiser)

Plank Dumbbell Crossover X 5/side

B) 5 Rounds

1 Minute On: 1 Minute Off

10 Dumbbell Front Squats (Goblet)

10 Dumbbell HPC

No Push Up Burpees (Burpees)

C) 6 Minute AMRAP

40' Sled Push

20 Mountain Climbers

10 Ball Slams

200 Meter Bike Sprint (250 for Dudes)

(Follow the leader Style)