WARMUP:
2 Sets
DB Floor Press x 20 reps
Wall Slides x 10 reps (slow and controlled)
A)
4 Sets of:
Station 1 – Feet elevated push ups x Max reps
Station 2 – Plank Hold/Hollow Hold 30-45 seconds Hold or Rocks – 20 reps
Station 3 – Rear Delt Flys x12 reps
Station 4 – Single Arm Farmer + front rack Carry x 60 seconds each side
B)
Complete as many rounds and reps as possible in 12 minutes of:
10 Push-ups
20 Sit-Ups
40 Double-Unders
C)
3 sets of
200/150 Row
20-30 Tricep Pushdown
20 Face Pull