Wednesday 15th May, 2019

Warm Up:

5 mins cardio
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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
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Push Press:

8 x 3, rest 90s
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Supinated Ring Row:

10-12 reps@2121, rest 60s
+
10-12 seated DB press

rest 2 mins x 4 sets
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Supinated Bent Over Row:

8 reps@2121, rest 90s
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Intervals:

5 mins on, 1 min off x 5
Row 400m
30 Wall Balls@9/6kg
30 Box jumps@24/20
Max effort D-Ball over shoulder@heavy load.

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