Hot Starts use as warm up
3 Sets
:90 Aerobic 1 st set / :75 Aerobic (2 nd ) / :60 Aerobic (3 rd )
8 Pillar to Planks
6/6 Plank Toe Touches w/ Hand https://www.youtube.com/watch?v=Nimk0HNO0XM
8 Tall Kneeling DB Curls (curl both at the same time) https://www.youtube.com/watch?v=lzZ754KSBaw
Strength
2 Warm Up Sets of 8-10 / 6-8 Bench press
Bench 3x5@65/75/85+
*Complete 6-8 SA DB Bent Over Row ea side
***Based off 90% of your 1RM i.e. if 1RM bench is 135, you would base your %’s off of 121.
WOD
Couplets for time and quality
50 Bench Dips (Focus on ROM)
20 Strict Pull-Ups
18/15 Calorie Bike or 25/21 Calorie Row
25-30 Incline Dumbbell Bench Press
50 SL V Ups
18/15 Calorie Bike or 25/21 Calorie Row
25 KB/DB Crush Grip Push-Ups https://www.youtube.com/watch?v=FX5g-j_uL5k
35 Toes to Bar
18/15 Calorie Bike or 25/21 Calorie Row