Saturday 8.3.19

Every 3 Minutes for 12 Minutes

500 Meter Row

- Rest 3 -

Every 3 Minutes for 12 Minutes

30/20 Calorie Assault Bike

Above & Beyond

Cool Down

1 Minute/Arm Twisted Cross
2 Minute Child’s Pose with Shoulder Variation
2 Minute Standing Straddle


A1) 2 X 50 Banded Tricep Pull Downs

A2) 2 X 100M Single Arm Farmers Walk (50M/Arm)

*Focus on staying upright & not allowing Kettlebell to touch your side.
**No Rest Between Exercises
***Rest 1 Minute Between Sets

B1) 2 X 12 Standing Upright Barbell Row (30X2)

*Rest 1 Minute Between Sets

B2) 2 X 12 Feet Elevated Ring Rows (30X2)

*Rest 1 Minute Between Sets


500M SKI ERG for Time


Max Unbroken Ring Dips

Chelsea JungComment