7.14.21- Wednesday

Today’s Workout

Strength

• 10-8-6-4-2-4-6-8-10 Bench Press
  • *Between every set, complete 10 DB Shoulder Shrugs and 10 Bent Over Reverse Flies

Conditioning

• For Time
  • 21-15-9
    • Assault Bike Calories
    • KB Swing (70/53#)
      • *15 Box Jump Overs after every set (24/20″)

Today’s SWEAT Workout

• Run Intervals:
  400m Every 3:00 x 4
  200m Every 2:00 x 4

  Following final 2:00 interval, immediately begin:

  EMOM16:
  1- :20 Weighted Reverse Lunges + :20 Jumping Lunges
  2- :40 Wall Sit
  3- :40 Flutter Kicks
  4- :40 Push Ups