WEDNESDAY-18 SEPTEMBER, 2019

buy in:

100 calories on either the bike, rower, ski erg

2 min of planks, 2 rounds of core work, 2 rounds of shoulder rehab circuit.

WORKOUT: 4 rounds AFAP (AS FAST AS POSSIBLE)

5 burpees

8 trap bar or db deadlifts

11 chair dips can substitute push-ups

14 evil wheels

17 ball slams

20 kb swings

CARDIO: choose either the bike, ski erg, rower. spend 100 calories in intervals.

1 min hard….count calories for 100 calories.