Warm-Up
3 sets of:
Bent-Over Dumbbell Row x 10-15 reps
Standing Banded Reverse Fly – 10 reps each arm
A.
Bamboo Press 4 sets of 15-20 reps
then:
5 sets Max rep Push-ups
then:
3 sets of:
Single-Arm Dumbbell Row 8-10 reps each arm
Rest 45 seconds
Shoulder External Rotations 10 reps each direction
Rest 45 Seconds
B.
Complete as many rounds and reps as possible in 5 minutes of:
30 Double Unders
15 Wall Balls
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 5 minutes of:
100m Row
15 Ab Mat Sit-Ups
C.
4 sets of:
Dumbbell Side Bends x 8-10 reps per side
