Thursday 12/7/2023

A.
Five sets of:
Elevated Heel GobletSquat x 8-12 reps @ 40X1
Put your heels on a plate or on a slant board
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24"/20")