SUNDAY

SUNDAY CHIPPER

• 50/45 Calorie Row

• 40 Box Jumps (24”/20”)

• 30 Kettlebell Swings (53#/35#)

• 20 Goblet Squats (53#/35#)

• 10 Burpees

• 20 Goblet Squats

• 30 Kettlebell Swings

• 40 Box Jumps

• 50/45 Calorie Row

SHRED W Coach Mike V @ 8 am

Part A- Back/Bicep Chipper 

10/8 Cal Row 

40 Ring Rows

40 Close Grip Curls-Empty Barbell

20/16 Cal Row

30 DB Row 50/35

30 Alt DB Hammer Curls 25/15

30/24 Cal Row

20 Bent over barbell Row 95/65

20 DB Concentration Curls per arm 25/15

40/32 Cal Row

10 Wide grip strict chin ups 

10 Bicep chin ups

50/40 cal row

*There will be 2 scores. Your final time is one score, and your final row is your second score. 

Part B

5 Rounds 

10 strict hanging knee raises (hollow position at bottom)

25 crunches