Warm-up

Strength:

Every Minute on the Minute x 10min

1- Squeeze Chest Press x 6 reps @3111 (3sec lower, 1sec full stop at chest)

2- Single Arm Dumbbell or Kettlebell Row x 6 reps @2111 (2sec lower, 1sec pause at bottom AND at top)

Conditioning:

FAST and FURIOUS

50/35 Calorie Assault Bike

40 Air Squats

300m Run

20 Lateral Burpees Over the Dumbbells

Time Cap 10min

Finish:

Hercules Upper Body Burner

4 rounds without stopping

15sec Dumbbell Lateral Raises

15sec Hercules Hold with Thumbs Facing Up

Rest 60sec

4rounds without stopping

15sec Dumbbell Lateral Raises with Thumbs Facing Up

15sec Hercules Hold with Palms Facing Up