STRENGTH
- A) BENCH PRESS 3 X MAX EFFORT
- (CHOOSE FROM THE FOLLOWING WEIGHT [ 65,95,135,185,225 ] AND PERFORM MAX REPS IN 3 SETS)
- B1) INCLINE ALT DB BENCH PRESS 3X6 EACH ARM
- B2) BB REVERSE GRIP BENT OVER ROW 3X10
- C1) DIAMOND PUSH-UPS X15
- C2) DB BENT OVER REAR DELT RAISE X10
- C3) TRICEP PRESS DOWN X15
FINISHER
3 ROUNDS FOR TIME:
- 300 YRD SHUTTLE SPRINTS
- BODY WEIGHT SQUATS X30
- JUMPING CHIN-UPS X30
*Record your results on the TrainHeroic App under the FFR Team
