Wednesday 1st May, 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
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Push Press:

6x4

Rest 2 Mins
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Supinated Ring Row:

8-10 reps@2121, rest 60s
+
10-12 Seated Z- Press

rest 2 mins x 4 sets
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Supinated Barbell Bent Over Row:

4 x 08 reps@2121, rest 90s
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Intervals:

6-5-4-3-2-1 minutes
Row@22/24/26/28/30SPM**
Rest 1 min between efforts

**The goal here is consitent Strokes per minute on the erg and not maximal effort.

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