WTF Wednesday

Mixup Circuit x 2

Slam-ball - Curl and press x 20

20lb Mace curl x 20

20Lb Mace Tricep Extension - x 20

Floor Bench Circuit x 2

30lb slam-ball bench x 10 LH/RH

30lb slam-ball bench toss x 10

30lb slam-ball bench slow x 10

Push-up Circuit x 2

Negative push-up on slamball x 25

Offset push-up on slam-ball x 15 LH/RH

Diamond on slam-ball x 15

 

Assault Bike Sprint circuit x 1

50 Sec @ 16MPH 10 Sec@ 30MPH x 2

120 Second @ 16MPH 

50 Sec @ 16MPH 10 Sec@ 30MPH x 2

120 Second @ 16MPH 

50 Sec @ 16MPH 10 Sec@ 30MPH x 2