Choice One:
Row 60 cals
40 Burpees
30 Clean and jerks
No heavier than 155/105
Choice Two:
60 cal row
40 Burpees
30 Dumbbell Clean and jerks
No heavier than 50/35
Other cardio choice:
Bike 50 cals
Post workout accessory:
3 Sets
Single arm stagger stance KB deadlift x 10
Dumbbell side lateral x 10-12
Hamstring walk out x 10, pause 3 sec at end range
Row 60 cals
40 Burpees
30 Clean and jerks
No heavier than 155/105
Choice Two:
60 cal row
40 Burpees
30 Dumbbell Clean and jerks
No heavier than 50/35
Other cardio choice:
Bike 50 cals
Post workout accessory:
3 Sets
Single arm stagger stance KB deadlift x 10
Dumbbell side lateral x 10-12
Hamstring walk out x 10, pause 3 sec at end range
