Warm Up
10 min AMRAP
1:00 easy bike
5 Up-downs
5 Elbow to floor stretch (each side)
5 Broad Jumps
10 min AMRAP
1:00 easy bike
5 Up-downs
5 Elbow to floor stretch (each side)
5 Broad Jumps
– into workout prep –
3 rounds
100m Row
4 Burpees
– rest 30 secs between rounds –
Accessory
5 rounds
10 Deficit Push Ups (Tempo: 3/0/3)
10/10 Single Arm Ring Row
10 double dumbbell bicep curls
You only live twice
8 Sets (1 Set Every 2:30)
250m/200m Row
10 Burpees
You only live twice
6 Sets (1 Set Every 2:30)
200/150m Row
10 Burpees
