July 17, 2023 – Fitness

Warm Up

Row 250 Meters

followed by …

Two sets of:
Scap Push-Ups x 10 reps
Hover Push-Ups x 10 reps
Single-Unders x 30 seconds
V-Ups x 30 seconds

A.
Every minute, on the minute, for 16 minutes:
Minute 1 – Dumbbell Bench Press x 6-8 reps
Minute 2 – Band Pull-Aparts x 20 reps
Minute 3 – Tempo Push-Ups x 12 reps @ 1111
Minute 4 – Prone Plank x 30-40 seconds

B.
Five rounds for time of:
20 Lateral Jumps Over Barbell/Dumbbell
10 Dumbbell Push Presses
10 Toes to Bar or Hanging Knee Raises

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