Sat 14-1-23

15 mins (30 sec. on/30 sec. off):

- Bike

- DB hollow chest-flyes

- Jumping jack x 10 + Burpee x 5

- Glute-bridge march

- Sit-up

*3 mins rest

10 mins (30 sec. on/30 sec. off):

- Row

- MB slam x 15 + MB chest-pass to finish

- KB swing

- Rope slams (Alt: Sled-push)

- SL Downward dog to spiderman x 5 p/s

Accessory finisher - 3 sets of:

- Side plank x 30 sec. per side

- BB Calf-raise x 20 (Flat-ground)

- Resting squat x 30 sec.

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