5 Days to sign up for the In-House Comp!
Weightlifting
Every 90 seconds, for 24 minutes (4 sets):
Single-Leg Box Step Downs (6 each leg @ 2111)
Hanging Med-Ball Hamstring Curls (12 reps @ 2111)
Barbell or Ab-Wheel Roll-Outs (10 reps @ 3010)
Supinated-Grip Bent-Over Barbell Row (8 reps @ 2111)
Metcon
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20″ box)
Rest 60 seconds, and then…
For max calories:
4 Minutes of Rowing
4 Minutes of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20″ box)
Rest 60 seconds, and then…
For max calories:
4 Minutes of Rowing