Friday 9th July, 2019

Warm Up:

5 mins cardio
//
10 Kossack Squat
10 Goblet squat
x 3
//
10 DB Push press
5 Ring row
x 3
//
YWT Shoulder complex
5 reps each position
x 3 sets
_________________________
Superset 01:

6-6-6-4-2 Back Squat @2121, rest 45s
+
4 x 12 Incline Bench Press, rest 2 mins
_____________________________________
Superset 02:

4 x 08 Single DB Seated Press @2020, rest 45s
+
4 x 50ft Seated Sled Pull @ heavy load, rest 2 mins
________________________________________________
Superset 03:

4 x 12 DB Romanian Deadlift, rest 45s
+
4 x 12 Supinated Ring Row, rest 45s
___________________________________
Superset 04:

4 x 20 Double KB Step Up, rest 45s
+
4 x 8-12 Ring Dips or Ring Push Ups, rest 2 mins

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