“If you have 30 min for Facebook or Instagram, you have 1 hour for the gym.”

A.
Strength: (20 Min)
Bench Press
All Sets Based on 1RM
Set 1-2: 4 @ 80%
Set 3-4: 3 @ 85%
Set 5-6: 2 @ 90%

B.
MetCon:
Every 2 Minutes Until 150 Reps:
18/14 Calorie Row / 14/10 Cal Bike / 200m Run
Max Wall Balls (20/14)
(20 min Cap)