Thursday 14th

Component 1

(15 minutes)


3 Sets

A1. 8-10 x Dumbbell Bench Press, 2-second negative, 1-second pause at the bottom

A2. 5-10 x Strict Pullup

Rest 60 seconds


Component 2

(10 Minutes)

2 Sets

2 x Max Pushup

2 x 10-20 Lying Pullup

Rest 90 Seconds


Component 3

20-minute window


Team of 3


300/200 Cal Bike


Every 30 Calories stop and perform as a team

25 Dumbbell Push Press

20 T2b /V-Ups / Sync situps

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