Wednesday 22nd 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:

20 mins to build to heavy single
3 x 10 @60% of heavy single
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Strict Supinated Pull Up

6-8 reps @2020, rest 60s
+
6-8 Barbell Bench Press

Rest 2 mins. 4 sets.
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Seated Z Press:

4 x 12 reps@2121, rest 90s
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GHD Sit Ups:

3 x 20 reps, rest 120s
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Intervals

200m Run, rest 60s x 4
400m Run, rest 90s x 3
600m Run, rest 2 mins x 2
Rest 2 mins
x 2 rounds.

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