Got in a quick one at the Dorchester BSC in the Gronk Zone!

1. Started with 1 minute on the Airdyne bike followed by the below KB Complexes. I performed 1 minute on the Airdybe between each round. 

-5 Single Arm Swings to 5 Cleans to 5 Thrusters X 3 Rounds Per Side

-10 Goblet Squats to 10 OH Swings to 10 Rows Per Side X 3 Rounds

2. Moved on to TRX Rows and mixed it up with traditional rows, to face pulls, to Y rows. Did 5-8 rows of each consecutively X 3 Rounds.

3. Finished with a few rounds of direct arm work and got a nice little pump. The housewives on the treadmills were impressed with my forearms. 

-10 Zottman Curls X 3 Rounds, right to

-15 Tricep Press Downs X 3 Rounds

Have a killer weekend and keep Ditching Your Shoes!

Much Love,

Brendan