9 19 20

Class

A. FT
60/40cal Bike
50 single arm DB HCJ
400m run
20/15 BMU
400m run
50 single arm DB HCJ
60/40cal Bike

B. 3 sets
30 ABMSU
20 Hollow Rocks
30 pull-aparts
Rest 2:00 between sets

Home Workout (Bodyweight/Limited Equip)

A. FT
100 DU/SU
50 single arm DB HCJ
400m run
30 sPU or DB Rows
400m run
50 single arm DB HCJ
100 DU/SU

B. 3 sets
30 ABMSU
20 Hollow Rocks
30 pull-aparts
Rest 2:00 between sets