friday 9/5/25

Weightlifting

4 Rounds – 10 Reps of each

DB Bench Press

One Arm DB Row (R&L)

DB Lateral Raises

DB Hammer Curl to Press

DB Tricep Kickbacks

Metcon – BIKE DAY

Complete 5 Rounds for 25:00

Echo bike for 50 seconds, rest 10 seconds
Echo bike for 40 seconds, rest 20 seconds
Echo bike for 30 seconds, rest 30 seconds
Echo bike for 20 seconds, rest 40 seconds
Echo bike for 10 seconds, rest 50 seconds