You sit on a throne of lies

WARM-UP

5 sets:

• Rowling to 100m but with Ski Erg
• Penalty = Burpee Box Step Overs

WORKOUT PREP

2 sets:

• 30-second Air Bike (moderate pace)
• 30-second Shuttle Run (moderate pace)

“You sit on a throne of lies”

3:00 Max Burpees

-3:00 rest-

3:00 Max 15m Shuttle Run

-3:00 rest-

3:00 Max Air Squats

UPPER BODY PUMP

4 Rounds:

• 10 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
• 12 DB Z-Press @ moderate weight – maintain quality RPE 7
• -Rest 2 min between rounds-