Wednesday 8.14.19


Single Leg Glute Bridge (one heel on bench)

3 x 10-20 each side

Seated Dumbbell Strict Press (or kneeling)

3 x 10-12

Reverse Bent Dumbbell Flys

3 x 10-12

*Superset all 3 movements


For time:

100 Double Unders

12/10 Calorie Row

25 Toes to Bar

12/10 Calorie Bike

100 Double Unders

*Rest 3 Minutes and REPEAT!

*This is 2 total rounds!    Take a strict 3 minutes rest.  Allow at least 20 minutes for this workout.  Scaling Options are below!

Scaling Options:

100 Double Unders to 2:00 of Double Unders to 50 Double Unders to 200 Single Unders

25 Toes to Bar to 25 Knees to Chest to 25 V-Ups


Lacrosse ball to glutes, calves and shoulders