Warm-Up.
Overhead Movement Prep
Followed by…
2 sets:
Burgener Warm-Up with a PVC Pipe
Then…
A.
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Weighted Strict Pull-Up x 8 reps @ 1111
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds
B.
For time:
25/18 Calories of Assault Bike
50 Dumbbell Push Presses
50 Dumbbell Push-Ups
50 Dumbbell Push Presses
25/18 Calories of Assault Bike
Warm-up completed
A.
Z press @ 40kg
Weighted pullups @ 6kg
Db flies @ 7kg
B.
Mixed performance with this. Done assault bike to start and subbed them for 100 d/u’s at the end.
Total time : 15:55