Wednesday 12/18/2024

Three sets of:
Half-Kneeling SA Shoulder Press x 8 reps each @ 21X1
Rest 60-90 seconds
Batwing Extensions x 8 reps @ 3232
youtu.be/2qORkhsVDcc
Rest 60-90 seconds

B.

Against a 4-minute running clock...
20/15 Calories of Assault Bike
15 Ring Dips
Max Reps of Double-Unders

Rest 2 minutes, and repeat for a total of three (3) sets.

The Assault Bike Calories should be completed by athletes in less than 100 seconds, so please customize the number of calories to make that challenging, but achievable.

Andrew Malek-Zadeh