Wednesday 12th June, 2019

Warm Up:

5 mins cardio
//
Push ups complex
3 reps each position
Hands wide
Hands wide pointing out
Hands wide pointing in
Hands Normal
Hands Normal Pointing out
Hands Normal Pointing in
Hands Narrow
Hands Narrow pointing out
Hands Narrow Pointing in
//
DB Shoulder complex
10 Alternating press
10 Press out in front
10 Press across body
_____________________________
Push Press:

5 x 3, rest 2 mins
_________________
Superset 01:

4 x 6-8 Strict Supinated Pull Ups@2020, rest 60s
+
4 x 10-12 Dumbbell Bench Press, rest 2 mins x 4 sets
_________________________________________________
Bent over KB Row:

4 x 12 reps@2121, rest 90s
_________________________
Intervals:

4 min window
6 Clean and jerk@70/45
12 Burpee box over
6 Bar MU
Max effort Bike erg/assault bike
Rest 2 min
x 4

← Back to Blog