3 Sets of:
Dumbbell Bench press or Push-Ups x 20 reps
Banded Face Pull or Rear Delt Raise x 20 reps
A.
Push Press 9 sets × 3 reps or 4 sets x20 reps DB Strict Press
then:
3 sets:
Filly Press – 6-8 reps each side
Tate Press – 10 reps
Forward Shoulder Raise – 10-15 reps
B.
Complete as many rounds and reps as possible in 12-minutes of:
200m Row or 15 Box-Jumps/Step-ups
10 Ring Row OR DB Row
15/10 Chair Dips
30 Double-Unders 20 Mountain Climbers
C.
2 sets of:
Flutter x 1-minute
Sit-ups x 1-minute
Russian Twist x x 1-minute
