#move steady (18 Min Cap)

40-30-20-10

Row For Calories (or Bike/Ski) *If athletes feel like running instead of machines today they could go 400/300/200/100m.

Hang DB Snatch 50/35 *35/25

Sit Ups (Rx+ 1/2 the reps on a GHD for more advanced members.)

*You can switch hands any time on the DB Snatches, it’s usually beneficial to grab a big set on one arm then switch before you burn out. You’ll be able to keep the DB moving a long time, maybe unbroken!

FINISHER:

3 sets

Barbell Curl 8-10 Reps

Barbell Skull Crushers 8-10 Reps

*Can sub Alternating DB Curl and DB Skull Crushers