“if you ain’t first, you’re last”

week 1 day 5

2 rounds

  • 400m run
  • 20/18 cal bike

rest 3-min between

4 rounds

  • 200m run
  • 10/8 cal bike

rest :90 between

*push the pace each set*

accessory/pump

3 sets :

  • 10 kb crush curls
  • 15 double db kickbacks
  • 10/10 rb push down + rb bicep curl