Stephen Doxy

Group Dynamic Warmup:

• Banded Lat Pull Downs – 10 Reps per side
• Banded Shoulder Rotations – 10 Reps per side
• Banded Shoulder Stretch – 1 Min per side 

—————————————————————————————————-

Strength: Bench Press (17 Minutes) 

• Establish a new 1 Rep Max 

*Warm Up Rep Scheme:

• 5 – 5 – 3 – 3 – 1 – 1 – 1 – etc..

——————————————————————————————————– 

Workout: Every 4 Minutes x 4 Rounds 

2 Rounds 

• 24 Double Unders 
• 12 High Plank Plate Step Ups (45) 

-in remaining time complete:

• Max Calorie Row/Bike/Runner/Ski 

*One score: total # of calories accumulated across 4 rounds

——————————————————————————————————–

Core: 5 Rounds 

• 15 GHD Sit Ups 
• 15 GHD Back Extensions