Monday 07/18/2022

STRENGTH

4 Rounds For Quality: (1st round will be a warm up round with lighter weight, last 3 rounds should be performed with ‘heavier’ weight)

50ft Walking Lunge (KB’s / DB’s held at sides)

12/9 Cal Echo Bike (recovery pace)

20 DB Shoulder Press (Light weight)

REST as needed B/T rounds…

WORKOUT

Every 4 min for 16 min (4 Rounds)

*Each round is for time

9 Burpee Box Jump Over 24/20”

12/9 Cal Echo Bike

15 Pull Ups / C2B / BMU

*Target sub 2 min rounds!