Thursday, May 15 2025

Strength: 4 Sets

Bench Press x 8 reps

Superset: DB Row x 10 reps

Part 2: 3 Sets

Dips x 10-12 reps

Superset: Lateral Raises x 12-15 reps

Metcon: EMOM 15

Minute 1 – 10 Double Dumbbell Box Step-Overs (50/35 lbs to 24/20”); (goal is 30-45 seconds here)

Minute 2 – 12/8 Calorie Assault Bike

Minute 3 – 14 Double Dumbbell Walking Lunges 50/35

Minute 4 – 12/8 Calorie Row

Minute 5 – 15 Heavy Kettlebell Swings