Warm Up
Mobility and Line Drills
then
3 Rounds NFT
10 Calorie Assault Bike
5 Pull Ups
10 Push Ups
Lift
Bench Press – 3 x 2 Reps @ 90% – E2M
Accessory
4 Rounds NFT
10 Left Arm DB Bench Press
10 Right Arm DB Bench Press
10 Left Arm DB Row
10 Right Arm DB Row
* rest 60-90 seconds
Conditioning
5 Rounds
12 Knee 2 Elbow
12 Double DB S2O – 50/35
12 Calorie Bike / Row / Ski
