With a pair of DBs (30#), perform the following:
10 DB Renegade Rows - 1 DB Push Press
9 DB Renegade Rows - 2 DB Push Presses
8 DB Renegade Rows - 3 DB Push Presses
2 DB Renegade Rows - 9 DB Push Presses
1 DB Renegade Row - 10 DB Push Presses
25 minute Spin, followed by -
3 Rounds of:
50 Air Squats
20 Butterfly Situps
"Filthy Fifty (the Day after a Shitty Seventy)"
Perform 50 reps of the following exercises. All reps of an exercise must be completed before moving to the next.
Walking Lunge Steps
Knees to Elbows
Push Presses (45#)
GHD Back Extensions
Wall Ball Shots
"A woman is as young as her knees."
- Mary Quant
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