WARM-UP

Banded glutes

-into-

6 min AMRAP:

• 30-second Erg
• 5 Single Dumbbell Deadlift (each side)
• 5 Deadbugs (each side)
• 5 Birddogs (each side)
• 3 Up downs

WORKOUT PREP

2 sets:

• 10 Second Erg (Workout Pace)
• 2 Burpee Dumbbell Deadlifts (work on proper landing going from the burpee into the deadlift)
• * rest 30 seconds between sets *

“MANGO HABANERO”

FIRE

For time 10-9-8-7-6-5-4-3-2-1 (16min cap):

• Burpee Dumbbell Deadlift (22.5s/15s)
• 10/8 Calorie Erg (Bike) after each set

WATER

• 9/7 Calorie Erg
• 15/10 DBs

EARTH

• Own weight (light)
• 8/6 Cals

MUSCLE BUILDING – CHEST & TRIS

4 Rounds:

• 12 DB Chest Fly @moderate weight
• 10 Barbell Skull Crushers @moderate weight
• -Rest 1 minute between sets-