STRENGTH
- Chaos BB Bench Press – 5×5
CIRCUIT 1 – 3 Rounds
- 800m Row / 15c Ride / 2 min Run
- Banded Push Ups w/ Touches x 10
- ISO Split Squat with Halos x :30 sec (each side)
CIRCUIT 2 – 6 Rounds
- KB Swings x 10
- Banded Squats w/Abduction x 12
- DB Curl 2-for-1s x 5
- Battle Rope Row x :45 sec
CONDITIONING/CORE – 6-20-10
6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.
- Burpee Step Ups (Alt R/L)
- Wall Balls
- Ecc Sit Ups
- Suitcase Crunches
- Mountain Climbers
- Plated V-Ups
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