Group Warm-up


1a) Shoulder Press 3×3

1b) Single Arm Dumbbell Row @3011 x 6-8 each arm

Workout of the Day:

3 person team. 60second intervals.

5 rounds each for 1) total calories 2) total reps on lunges + man makers

1) Bike for Cals

2) Front Rack Dumbbell Reverse Lunges for sets 1,3,5 Man Makers for sets 2,4

3) Rest   


3 sets

40ft Bottoms Up Kettlebell Carry each arm

Side Plank x 45sec each

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