Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Bench Press 8×3 @80%
Workout Definition
Bench Press 8×3@80%
– Complete a set every 90 seconds
* Use same weight for all 8 sets
* Make sure to have a Spotter!!!
Winter is Coming
Teams of 2 (1:1)
6 sets Each
15/12 Calorie Assault
5 Burpee Box Get Overs (48/40) (OR 8 Burpee Box Jump Over 30/24)
Accessory
3 rounds
60 sec Russian Twist
45 sec Plank hold (elbows)
30 sec handstand hold
Bench Press 5×3
Bench Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Winter is Coming
Teams of 2 (1:1)
4 sets Each
10/7 Calorie Assault
8 Burpee Box Jump Over