A. Barbell Bench Press 10-8-6-6-8
Barbell Bench Press
– Set 1 – 10 reps @ 60%
– Set 2 – 8 reps @ 60%
– Set 3 – 6 reps @ 60%
– Set 4 – 6 reps @ 60%
– Set 5 – 8 reps @ 60%
Rest as needed
Each set to be heavier than the previous set performed at same rep range3-4 rounds for quality
B. Alternating Sets: Pull-Up, Dumbbell One-Arm Bent-Over Row, Calories of Assault Bike, Handstand Push-Up
4 sets of:
B1. Max Pull-UpsRest as neededB2. 5 Dumbbell One-Arm Bent-Over Rows (20X1 tempo)Pull-ups > NO butterfly
DB Rows > heavy
Bike > Standing sprintRest as neededB3. 12 Calories of Assault BikeRest as neededB4. Max Handstand Push-UpsRest 90 seconds
C. 3 Rounds For Time of Cardios and AbMat Sit-Up with Medicine Balls
3 Rounds for Time:
– Cardio 100 meters
– Cardio 200 meters
– 15 AbMat Sit-Up with Medicine Balls
Ab mat sit -up > adv- weighted GHD
Cardio > ski/row/run/ arm less bike
