Monday, August 1st

Warm up:

3 min row, run, or bike, then

2-3 rounds:

5 plank walk outs

10 banded pull-aparts

15 KB swings (light)

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Upper Body Bodybuilding Sesh:

3 rounds not for time:

8/side single-arm seated db press

8/side single-arm db row

20 db weighted Russian twist on bench

8/side single arm db bench press

12 db pullover

**Athletes can use different weights for each movement

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Conditioning Finisher:

For time (or completion):

1000m row