Wednesday 10/4/17

Warm-Up
2-3rnds:
Cossack Squats x 5-8/leg (use light KB in front rack if manageable)
Single Leg Glute Bridge off riser x 10/leg
Single Arm DB bench 6-8/arm
Theraband Bent-over DB Row (both arms) x 6-8 w/ pause at top

Workout
A1. DB bench press; 10 reps x 4 sets, rest 60sec
*Build to a 10 rep max
A2. Barbell Row; 6-8 reps x 4 sets, rest 60sec

B. Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
-30 seconds of Rest
60 seconds of Burpees (for max reps)
-Rest 2 minutes