Friday/Saturday Aug20

082120/082220

 

Group Warm-up: 15 minutes

  • Run/Bike – Band Work – Stretch

 

Dumbbell Complex  10 Minutes

  • 3 DB Skier Swings
  • 3 DB Push Press
  • 3 Dragon Rear Lunges 3r/3l

after each round of the complex perform 3 Burpees with knee tuck. Complex reps always remain at 3 reps. Burpees with knee tuck increase by 1 rep after each complex round.

Workout:

21-15-9 reps

  • Burpee to Plate Hop
  • Plate Hang Snatch
  • Plate Sit-up
  • Max effort Bike Sprint (:21’s/:15’s/:09’s)
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