WARM-UP

Banded shoulders

-into- 3 sets:

• 45-Second Erg (build in pace)
• 5 Hand Release Push-ups
• 10 Alternating V-Ups
• 5 Up Downs

WORKOUT PREP

3 sets:

• 5/4 Calorie Erg (build in pace)
• 5 Bench press (build in weight)
• 5 V-Ups

“PARMESAN GARLIC”

FIRE

20:00 AMRAP:

• 15/12 Calorie Erg (Row)
• 15 Bench Press (50/35)
• 15 V-Ups

WATER

• 12/10 Calorie
• 45/30kg
• Alternating V-Ups

EARTH

• 10/8 Calorie Row
• 10 Dumbbell Bench Press (light)
• 10 Sit ups

MUSCLE BUILDING – GLUTES

4 rounds:

• 10 Banded Pull-throughs or Banded KB Swing
• 10 Split Stance DB Romanian Deadlift (each side) @moderate weight
• 10 GHD Hip Raise @moderate weight
• Rest 2 minutes between rounds