Warm-ups
2 rounds
10-15 reps Scapular Depressions
15 reps Tricep Push Downs
15 reps Pull a parts
A.
Bench Press 6×6 reps
then;
DB Tricep Extensions – 3×8 reps
One Arm DB Rows – 3×10 Per Arm
Bent-Over Reverse Flys – 3×10 reps
B.
Every 3 minute(s) For: 21 minutes Perform:
200/150m Row
10 Hang Power Clean 95/65 lbs
5 Pull-ups
