Saturday 7-1-23

12 mins (40 sec. on at RPE 7/20 sec. off) or Reps:

- Bike/Run 1st/2nd tree

- DB hollow chest-flyes x 10-15

- Rope slams / Skipping

- SA KB swings x 8 p/s

- Row

- Plate twist x 15-20 p/s

*3 mins rest

12 mins (40 sec. on at RPE 7/20 sec. off):

- Row/Run

- Front-facing MB rot. toss

- Bike/Run

- Slider plank wax on/off

Accessory finisher - 3 sets of:

- Hollow Hold x 45 sec

- DB Hammer curl x 10-12

- SA Kickback x 10-12