30JUN2020

WARM-UP
Dumbbell Floor Press 3×30 reps (very light move the weights quickly)
A.
Bench Press 5×5 reps (wide grip)
3 Sets:
Bradford Press 30 reps
Bentover Barbell Row Tempo 2111 – 6-8 reps
Max Rep Push-ups (Feet on a bench or box)
B.
1000/800 Meter Row
then;
3 Rounds
25 KB Swings
10 Burpee Strict Pull-Ups
25 Sit-Ups
C.
3 sets of:
30 Tricep Pushdowns
20 Pull a parts