Wednesday 5th 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
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Push Press:

5 x 4, rest 2 mins
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Accessories:

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

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

3 min window
10 SA DB C+J@22/15
12 C2B
Max effort Bike erg/assault bike
Rest 1 min
x 5

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