DB Reverse Fly - 12 reps (light weight)
Seated DB Shoulder Press - 12 reps (light weight)
Air Squat - 12 reps
#1 Seated DB Shoulder Press
1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps
Start light then add weight each set.
#2 Start a timer:
PART A
0:00 - Run as far as you can, out of a total of 600 meters
1:00 - REST
2:00 - As many DB Ground to Overhead as you can, out of a total of 40 reps each side
3:00 - REST
4:00 - As many 1" Deficit Pushups as you can, out of a total of 75 reps
5:00 - REST
6:00 - As many Air Squats as you can, out of a total of 100 reps
7:00 - REST
8:00 - As many BB Rows as you can, out of a total of 50 reps
9:00 - REST
PART B
At 10:00, in any order and any combination, do:
Run 600m MINUS how far you ran in PART A
DB Ground to Overhead 40 reps MINUS how many reps you did in PART A
1" Deficit Pushup 75 MINUS how many reps you did in PART A
Air Squat 100 reps MINUS how many reps you did in PART A
BB Row 50 reps MINUS how many reps you did in PART A
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