Warm-Up
Dumbbell Bench 3×20 reps (lighter weight)
A.
Five sets of:
Bench Press x 6 reps
Rest 2-3 minutes
Then
3 Sets
Push-Ups Max reps (feet elevated)
3 Sets each arm
Rear delt raise 20 reps (NON-Stop)
B.
In teams of two, complete as many rounds and reps as possible in 20 minutes of: (Partner A completes the row as partner B cycles through the three exercises as many times as possible).
300/250m Row (Partner A)
10 Ring Rows (Partner B)
10 Ball Slams (Partner B)
10 Single Arm Snatch (Partner B)
C.
3 Rounds
30 Tricep Pushdowns
30 Pull Aparts
10 Bent over reverse flys
