041225

Warm up
1k Ski
1k Row

3-2-1-3-2-1 of
Bench Press 60,64,68,64,68,71
Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f)

4 rounds for NFT
12 single arm db shoulder press (
each arm)
12 db reverse flys

4 rounds for NFT
12-15 ring dips12
single arm trx rows (each arm)

100 calorie bike for time – MAX EFFORT: 7mins

6R:
2Min on (20 Cal Bike + Max Devil Press @15KG) 3-3-3-3-3-4
1Min Rest

PM – 40min Easy Run