DB Reverse Fly - 12 reps
BB Bench Press - 12 reps at 35% of 1RM
Goblet Squat - 12 reps
#1 Do as many warmup reps and sets as you like.
Work up to a max single.
Then take off 15% and do 3 sets x 3 reps.
#2 BB Incline Bench Press - regular tempo - 5 sets x 6 reps
Start with a moderately heavy weight, then try to add weight
each set.
#3 Start a timer
PART A
0:00 - As many DB Thrusters as you can, out of a total of 60 reps
1:00 - REST
2:00 - As many reps of BB Curl as you can, out of a total of 60 reps
3:00 - REST
4:00 - As many DB Ground to Overheads as you can, out of a total of 40 reps each side
5:00 - REST
6:00 - As many Double Unders as you can, out of a total of 140 reps
7:00 - REST
8:00 - As many 1" Deficit Pushups as you can, out of a total of 80 reps
9:00 - REST
10:00 - As many Air Squats as you can, out of a total of 120 reps
11:00 - REST
Part B
At 12:00, in any order and any combination, do:
DB Thruster 60 reps MINUS how many reps you did in PART A
BB Curl 60 reps MINUS how many reps you did in PART A
DB Ground to Overhead 40 reps MINUS how many reps you did in PART A
Double Under 140 reps MINUS how many reps you did in PART A
1" Deficit Pushup 80 reps MINUS how many reps you did in PART A
Air Squat 120 reps MINUS how many reps you did in PART A
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