SFIT #344 – Wednesday, May 3rd

Warmup

3:00 Row, Run, Bike or Air Dyne
2 Rounds of:
10 Banded Good Mornings
10 Wall Balls (14/10)
10 Hand Release Push-ups
10 Sit-ups

Barbell Shoulder Smash (1:51 – 2:00ish of video)

Conditioning

For time:
21 – 15 – 9
Bike for Calories
Kettlebell Swings (53/35)

21 – 15 – 9:
Row for Calories
Burpees

21 – 15 – 9:
Medball Squat Cleans (20/14)
200 Meter Run

Cooldown

Light Bike or Run
Feet Smash
Couch Stretch

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