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 This is 6 rounds.
Round 1 - Do A, B, C, D, E and F
Round 2 - Do A, B, C, D and E
Round 3 - Do A, B, C and D
Round 4 - Do A, B and C
Round 5 - Do A and B
Round 6 - Do A
A) BB Deadlift - 7 reps
B) Pullup - 12 reps
C) Goblet Squat - 20 reps
D) Inverted Row - 20 reps
E) DB Farmer's Walk - 150 meters
F) DB Thruster - 40 reps
REST at least one minute between rounds.
No comments:
Post a Comment