August 29th

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Warm Up

WARM UP VIDEO

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Deadlift (Week 1)

Deadlift

4x6

*Build across sets

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Can Opener

AMRAP 16

25/18 Calories on an Assault Bike

20 Skater Lunges (10/leg)

10 Single Arm KB/DB Thruster #50/35

5 Burpee over KB/DB

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Cool Down

3-4 Minute (minimum) Bike / walk @ easy pace

Pigeon Pose 1 min/side

Squat Hold 1-2 minutes

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Accessory

4-6 Sets

4-6 Chin Ups

4-6 Ring Dips

*Advanced athletes add weight.

*Rest :90 sec between sets.