5-17

Build the base
Competitor/fitness
3 rounds
3 minutes: row for calories
1 minute: push press 75/55
1 minute: lunges 75/55
3 minutes bike for calories
1 minute: shoulder taps
1 minute: sit-ups

Lifestyle: push press 45/35, bodyweight lunges

**workout at roughly 70% of your max effort pace. Avoid spiking your heart rate **