WOD:

#cardio bro sesh

10/8 Cal Assault Bike (Sub 14/12 Erg Bike or Ski Erg, 200m Run/200m Row)

12 Toes To Bar Or Weighted Ab Mat Sit Ups

12 Single Arm DB Floor Press (12 Each Arm)

12 Crush Curl (DB used for Floor press, may need to go tad lighter)

10/8 Cal Bike (Sub 200m Run/200m Row/or 40 DU’s)

Rest 1min. Repeat 4 More Rounds.

OPTIONAL MAYEM BODYBUILDING WOD:

Bicep circuit
3 sets
12-15 DB Hammer Curls
12-15 Seated alt DB curls each arm
12-15 barbell curls

Tricep circuit
3 sets
30 bench dips
20 double DB tricep kick back
20 double DB skull crushers
20 Banded tricep pushdowns