Warm Up:
8 Rounds of Tabata; 20 sec row, 10 sec rest}

2 Rounds:
5 V-ups
10 pull ups
15 air squats

MOB:
2 min Tricep Smash on parallel bars
1 min each side Hamstring  Ext./ Flex.

Lift:
3X12 Bench Press set every 90 sec. Dynamic effort (65%)
3X12 JM Press (tricep focus) 
3X8 Dead Lift at 60-70% of 1RM (be aware of your spinal pos. and engage core stabilizers)

Conditioning:
4 Rounds 1 min rest between
Max unbroken HSPU, Pike PU or Strict press
Then:
4X15 Bent over Barbell Row rest 1 min between sets

 

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