WARM-UP

Banded Shoulders + Glutes

-into- 6:00 AMRAP:

• 30-second Erg (Air Bike)
• 10 V Sit-Ups
• 8 Alternating Dumbbell Snatches (light weight, practice the transition)

WORKOUT PREP

3 sets:

• 5/4 Calorie Erg (build in pace)
• 3 V-Ups
• 4 Alternating Dumbbell Snatch (build in weight)

“FRENCH FRIED POTATOES”

FIRE

2 sets for time (8min cap/set):

• 20/16 Calorie Erg
• 20 V-Ups
• 20 Alternating Dumbbell Snatches (22.5/15)
• 20 V-Ups
• 20/16 Calorie Erg
• *second set starts at 10:00*

WATER

• 16/13 Cals
• 15 V-Ups
• 15/10 DB

EARTH

• 12/10 Cals
• 16 Sit Ups
• Own weight

MUSCLE BUILDING

4 Rounds:

• 12 Plate Front Raise @ moderate weight – maintain quality
• 10 Standing Tricep DB French Press @ moderate weight – maintain quality
• -Rest 1 min between rounds-