30 on 7 off 3x
Welcome Back Noah!
Rings
Ring Rows
Ring Plank
Rings Chest Flys
Bikes
Sprint
Recover Ride
Plank Pop Diamond Pushup
Bench & Dumbbells
Row to Tricep Extension (L)
(R)
Chest Press
Ropes
Rope Slams
Star Plank Hold (third round switch at 15)
KB Heavy Russian Twist