Friday, 18May18


Group Warm-up: 12 min

Socialize, Warm-up, Stretch, Foam Roll …. Warm-up


Strength: Bench Press + Dumbbell Curls

•5 sets – 5 Reps bench press + 10 DB Curls each arm


Endurance: Air-dyne Bike Tabata

•:20s on, :10s off x 8 sets


Workout: 3  rounds

  5  Burpees and a half 

•10 Double KB Cleans

•15 Double KB Bent Over Rows

•20 Double KB Swing

Use the assigned weight of 14kg for women and 20kg for men for all movements.


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