Strength

Barbell Front Rack / DB Front Rack Lunges
6 x 12 building in weight
- rest 2-3 minutes between sets
- if using a safety bar, use spotters

Work

Broken Vessel”

For Time: 
27-21-15-9:
Calorie Row /Calorie Bike
Dumbbell Strict Presses (35’s/20’s) / Push-ups
Dumbbell Lunges (35’s/20’s)