>>> BIKE WARS <<<
2 points - Win
1 point - Tie
Losing team - Burpees x 15 each
30 min EMOM of:
- Bike x 40 sec. at RPE 6
- DB Renegade row x 40 sec.
- Row x 40 sec. at RPE 6
- DB hollow chest-flyes x 40 sec.
- Seated plate twist x 40 sec.
- Rest
Conditioning finisher: Reps of 10,8,6,4,2 -Burpee -KB Swing -Plate Seated twist (per side)
Accessories: 2-3 sets of: -SA Half-kneeling shoulder press x 8-10 per side -DB incline curl x 10-12 -Hanging leg raise x 10-20 Mobility:...
Conditioning Circuit - 3x5-7 mins at RPE 6 on/ 30 sec off: 1. Row x 5 / 8 cal. + DB Alternating standing Press x 8-12 (0-2 RIR) +...
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