A.
Three sets of:
Front squat x 6-8 reps @ 30X1 135x6, 155x6, 175x6 Not to heavy since my knee was hurting this weekend.
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111 each arm 55#x10 for all rounds
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Three sets of:
Front squat x 6-8 reps @ 30X1 135x6, 155x6, 175x6 Not to heavy since my knee was hurting this weekend.
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2111 each arm 55#x10 for all rounds
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes
14/36, 13/35, 12/33, 11/33, 10/33
50/48/45/44/43
230
50/48/45/44/43
230
Weight 6:00AM: 218.0
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