Monday, July 18th, 2022

Every 3 minutes on the minute x 4

12 band good morning
12 band row
12 air squats
10 push-ups
double under practice remaining time

Every 1:30 on the minute x 4 rounds

Dumbbell bench press x 12 reps

Every 1:30 on the minute x 4 rounds
Bent over dumbbell row x 12 reps

For time (30 min cap)

50/40 cal bike buy in

10 rounds
10 wall balls (20/14)
10 KB swings (50/35)

50/40 cal bike cash out