Cable Row - 12 reps (light weight)
BB Bench Press - 12 reps at 35% of 1RM
Goblet Squat - 12 reps (light weight)
#1 BB Bench Press - regular tempo
Work up to a heavy set of 3 reps.
Then take off 10% and do 5 more sets x 3 reps.
#2 Pushup - 130 reps
Break it up however you want. Just try to work
as quickly as you can to finish all 130 reps.
#3 Start a timer.
On the minute at 0:00, 1:00, 2:00, 3:00, 4:00 and 5:00,
do DB Row - 12 reps each side
On the minute at 6:00, 7:00, 8:00, 9:00, 10:00 and 11:00,
Run 100 meters in less than 20 seconds
On the minute at 12:00, 13:00, 14:00, 15:00, 16:00 and 17:00,
do DB Ground to Overhead - 8 reps each side
On the minute at 18:00, 19:00, 20:00, 21:00, 22:00 and 23:00,
do Burpee - 10 reps
No comments:
Post a Comment