Wednesday 03/18/26
- Mar 17
- 1 min read
Warm-Up 3 rounds
250 m row
10 ring rows
10 push-ups
15 band pull-a parts
20 jump rope
Strength (15 min)
Bench Press
5 sets:
5 reps building each set
Between sets:
10 hollow rocks 0:30 sec hold
10 banded face pulls
Team Workout (16 min)
Relay Style
Every round both partners complete:
16 wall balls
12 burpees
10 toes-to-bar
50 m sprint to parking gate
Score = rounds.
Cool Down
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