STRENGTH

  • A) BENCH PRESS 4X12,10,8,6

 

  • B1) DB FLOOR PRESS 3X10
  • B2) KB INCLINE BENT OVER ROW 3X10

 

  • C1) KB RENEGADE ROW + PUSH UP X6 EACH SIDE
  • C2) DB 2 WAY RAISE X6 EACH SIDE (FRONT + LATERAL)
  • C3) DB OVERHEAD TRICEP EXTENSION X12
  • MAX ROUNDS IN 7 MINS

FINISHER

MAX ROUNDS IN 7-10 MINUTES OF:

  • 150 YARD SHUTTLE RUN
  • DB SITUP X10
  • REVERSE CRUNCH X20
  • PULL UPS X10