WARMUP:
2 Sets
30 sec Plank Hold
30 sec Glute Bridge Hold
30 sec Wall Sit
A.
Five sets of:
Bench Press x 6 reps
Rest 1-2 minutes
Then
3 Sets
Dips Max reps (Any variation)
Incline Supported One Arm Row 10 reps per side
3 Sets each arm
Rear delt raise 20 reps (NON-Stop)
B.
Complete as many rounds and reps as possible in 12 minutes of:
300 Meter Row/Run
10 Ring Rows
10 Ball Slams
10 Dumbbell Ground-to-Overhead
C.
8 Rounds
Tabata Flutter Kicks
Tabata Sit-Ups
