Part A: 80 seconds on 30 seconds off X 6
18/14 calories on the rower
AMRAP burpees over the rower
rest 4 minutes then part B
Also 80 seconds on 30 seconds off
18 DB snatches 50/35
AMRAP OH DB lunge steps
Part A: 80 seconds on 30 seconds off X 6
18/14 calories on the rower
AMRAP burpees over the rower
rest 4 minutes then part B
Also 80 seconds on 30 seconds off
18 DB snatches 50/35
AMRAP OH DB lunge steps
On the 3 mins x 15
1. Bench press for 10 reps (use same weight as last week) + 1 min plank
2. Single heavy DB rows 10 reps a side + 30 sec hollow body hold
3. Back rack lunges 10 reps per leg with 135/95 + 10 high box jumps