Friday, November 3rd

****Reminder, Ladies night at 5pm on the Strong Side!****

4 supersets of: 10 Dual DB Bent Over Rows max effort chin over bar hold Rest 90s

Rows – performing bent over with two DBs will require a solid core brace, so use an appropriate weight that we won’t round our shoulders on. After each set perform a max chin over bar hold with the goal of getting at least 15 seconds, so if we need to add a band keep that in mind.

For Time: 16 min cap 50/40 Calorie Row 50 Wall Balls 20/14 | 14/10 | 10/6 50/40 Calorie Assault Bike 50 Wall Balls

Workout – can stagger or switch the bike and row, but everyone should do both movements. Lets push the pace on our first half of calories, dialing back to catch our breath for the wall balls on the second half. Wall Balls should be done in no more than 5 quicker sets each.