Warm-Ups
3 sets:
Tricep Push Down 20 reps
Banded Pull A parts 20 reps
A.
Four sets of:
Station 1 – Bench Press – 10 reps
Station 2 – Filly Presses – 8-10 reps per side
Station 3 – Bent Over Reverse Flys x 10 reps
Station 4 – Bent Over Barbell Rows (Supinated) – 8 reps
B.
Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Presses
5 Pull-Ups
Rest 2 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
15 Kettlebell Swings (32/24 kg)
10 Hand-Release Push-Ups
Rest 2 minutes, and then . . .
Complete as many rounds and reps as possible in 10 minutes of:
100m Row
15 Sit-Ups on Rower