Group Fitness

WARM-UP

3 Rounds;

9 Cal Bike 

10m Walking Samson 

10/side Single Arm Banded Chest Press

STRENGTH

A1. DB Step-ups; 10/side x3; 1:00 (minimal rest btw side)

A2. DB Bench Press; 10x3; 1:00 

CONDITIONING

400m Row

10 Alt Renegade Rows 

10 Lateral Burpee Over DB 

10 Alt Renegade Rows 

300m Row

8 Alt Renegade Rows 

8 Lateral Burpee Over DB 

8 Alt Renegade Rows 

200m Row

6 Alt Renegade Rows 

6 Lateral Burpee Over DB 

6 Alt Renegade Rows 

100m Row

Accessory

Band Tricep Pushdown; 20x3; rest as needed