Workout of the Day
Fitness
5 Rounds:
AMRAP 4:
35/25 Calorie Bike/Ski
25 Kettlebell Swings (53/35)
Max Shuttle Sprints in Time Remaining (50ft out and Back)
Rest 4 Minutes Between
530 ME Upper
Warm up
Medicine Ball Throwing Medley x 5:00
Banded Bench Press w empty BB
3×3 Close
3×3 Standard
3×3 Wide
A. Work to a 1RM Bench Press (13min)
B. Bench Press off Pins 3 x 6 Reps (use Sticking Point)
C. Bent Over BB Row 3 x 6
D. AMRAP 15
15 DB Rollover
15 Hand Release Push Ups Off Bench
10 Rope Leg Raise/Tuck
Finisher 150 Banded Pull Aparts