2:30 Rounds x Upper Body Strength
Don't forget your warm up!
Be sure to do the warm-up before every workout session.
Rower x Push Ups
- 2:30 Sustained Effort on Rower
- 1:00 Rest
- Set 1 00:30 seconds – 10 fast Push Ups remainder of time as rest.
- Set 2 00:30 seconds – 10 fast Push Ups remainder of time as rest.
- Set 3 00:30 seconds – 10 fast Push Ups remainder of time as rest.
- Set 4 00:30 seconds – 10 fast Push Ups remainder of time as rest.
- Set 5 00:30 seconds – 10 slow Push Ups taking the whole 00:30 seconds
- 1:00 Rest
Versaclimber x Bench Dips
- 2:30 Sustained Effort on Versaclimber
- 1:00 Rest
- Set 1 00:30 seconds – 10 fast Bench Dips remainder of time as rest.
- Set 2 00:30 seconds – 10 fast Bench Dips remainder of time as rest.
- Set 3 00:30 seconds – 10 fast Bench Dips remainder of time as rest.
- Set 4 00:30 seconds – 10 fast Bench Dips remainder of time as rest.
- Set 5 00:30 seconds – 10 slow Bench Dips taking the whole 00:30 seconds
- 1:00 Rest
Grappler x Dumbbell Shoulder Press
- 2:30 Sustained Effort on Grappler
- 1:00 Rest
- Set 1 00:30 seconds – 10 fast Dumbbell Shoulder Press remainder of time as rest.
- Set 2 00:30 seconds – 10 fast Dumbbell Shoulder Press remainder of time as rest.
- Set 3 00:30 seconds – 10 fast Dumbbell Shoulder Press remainder of time as rest.
- Set 4 00:30 seconds – 10 fast Dumbbell Shoulder Press remainder of time as rest.
- Set 5 00:30 seconds – 10 slow Dumbbell Shoulder Press taking the whole 00:30 seconds
- 1:00 Rest
Skierg x Dumbbell Bicep Curl
- 2:30 Sustained Effort on Skierg
- 1:00 Rest
- Set 1 00:30 seconds – 10 fast Dumbbell Bicep Curl remainder of time as rest.
- Set 2 00:30 seconds – 10 fast Dumbbell Bicep Curl remainder of time as rest.
- Set 3 00:30 seconds – 10 fast Dumbbell Bicep Curl remainder of time as rest.
- Set 4 00:30 seconds – 10 fast Dumbbell Bicep Curl remainder of time as rest.
- Set 5 00:30 seconds – 10 slow Dumbbell Bicep Curl taking the whole 00:30 seconds
- 1:00 Rest
Assault Bike x Dumbbell Upright Row
- 2:30 Sustained Effort on Assault Bike
- 1:00 Rest
- Set 1 00:30 seconds – 10 fast Dumbbell Upright Row remainder of time as rest.
- Set 2 00:30 seconds – 10 fast Dumbbell Upright Row remainder of time as rest.
- Set 3 00:30 seconds – 10 fast Dumbbell Upright Row remainder of time as rest.
- Set 4 00:30 seconds – 10 fast Dumbbell Upright Row remainder of time as rest.
- Set 5 00:30 seconds – 10 slow Dumbbell Upright Row taking the whole 00:30 seconds
- Session Ends