Oceana Drive

Pairs vs pairs

2 min max calorie bike

2 min Max bb pushpress

(other pair goes)

2 min max calorie bike

2 min max bent over row

(Other pair goes)

2 min max calorie bike

2 min max goblet squat

(other pair goes )

2 min max pushup

2 min max squat jumps

Bench Press 3 x 8 ss max pushups

DB Chest fly 3 x 12 ss close grip pushups 

BB Bentover rows 3 x 12 ss max chin ups

DB High pull 3 x 12 ss max side lateral raise

3 x max front delt plate raise

Dorans

5RFT

15 sumo dead high pulls

15 L hang leg raise

15 air jumps

15 cals

15 burpees

Time cap 30 mins

BB Back squat 3 x 12 ss walking lunges x 2 

BB Straight leg deadlift 3 x 12

Weighted bulgarian split squats 10, 10

Wall sit 1 min on, 1 min off x 3

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