Warm-up Strength: 5 sets 1a) Tempo Bench Press x 3 reps @12X1 2sec active hold at chest 1b) 30sec Bat Wing Hold + 10 Dumbbell Bent-Over Rows @2010 Conditioning: Metcon Mania 50/35 Calorie Assault Bike 40/30 Calorie Row 100 Double-unders 50 Dumbbell Hang Power Snatch* Rx 35/25 Rx+ 50/35 *Split any way as long as...Read More
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