Metcon:
4 Rounds (19 Min Clock)
2:00 Row or Bike For Calories
1:00 Push Ups
1:00 Double Unders
1:00 Rest
ATHLETES NOTE: Within each minute of Push Ups and Double Unders, you should be taking multiple planned breaks. Holding on too big too soon will lead to some blow-ups on the back end.
7 Minute Clock
1:00/side Forearm stretch / roll-out
1:00/side Calf/Ankle stretch / mobility
1:30/side Couch Stretch
Dumbbell Bench Press: 3 sets, 8-12 reps (rest 1-2 min.)
Incline dumbbell bench press: 3 sets, 8-12 reps (rest 1-2 min.)
Cable cross-over: 7 sets, 8-12 reps (rest 30 sec.)
Close-grip bench press: 3 sets, 8-12 reps (rest 1-2 min.)
Seated triceps press: 3 sets, 8-12 reps (rest 1-2 min.)
Cable overhead triceps extension: 7 sets, 8-12 reps (rest 30 sec.)