Pullup - 5 reps
Pushup - 15 reps (not hand release)
Goblet Squat - 15 reps (light weight)
#1 BB Bench Press (regular tempo)
Do as many warmup reps and sets as you like.
Work up to a max single.
No drop sets.
#2 BB Bench Press (regular tempo)
Set 1 - as many reps as you can at 77.5% of your 1RM
REST 60 seconds
Set 2 - as many reps as you can at 67.5% of your 1RM
#3 This is continuous work. Do one round of:
Plate Pull - 80 feet
Double Under - 70 reps
Plank - 60 seconds (elbows and toes)
Air Squat - 50 reps
Hand Release Pushup - 40 reps
American Kettlebell Swing - 30 reps
Run 400 meters
DB Thruster - 20 reps
No comments:
Post a Comment