WK 3: FIRST DANCE

Power Sets:

...

35

3x

(:45)

...

lbs

DUMBBELL

N-GRIP BICEP CURL ALT. ISO-HOLD (+10)

00:00

Check on your phone or tablet when completed

ROUND 2

Superset the following exercises. Perform the following exercises for 45 seconds, before moving on to the next exercise. Rest 15 seconds between exercises and 60 seconds between rounds.

Domus ID

3x

35

1

N-GRIP BICEP CURL ALT. ISO-HOLD (+10)

DUMBBELL

...

3x

0.08 (:45)

lbs

35

5

GLUTE BRIDGE (2-CT. PAUSE)

GOAT-BAG

...

3x

0 (:45)

lbs

35

2

SA BENT-OVER ROW

DUMBBELL

...

3x

0.2 (:20)/e

lbs

35

3

HIP-SWINGS

KETTLE-BELL

...

3x

0.13 (:45)

lbs

35

4

FORWARD/BACK (IN SAND)

QUICK-FEET

...

3x

0 (:45)

lbs

Calculating load data...

ROUND 1

What's Next?

*complete the $ set to continue

*Velocity-Tracking required

*Set-Tracking required

Add Velocity

Money set

Setup

00:00

This Workout:

0 LOAD

POWER

KCAL