WORKOUT FOR TIME;
21-15 9 DEADLIFTS
STRICT PULL UPS #225/155
STRENGTH 5 SETS OF 5
SINGLE LEG KB RDL, EACH LEG
10 BENCH OVER KB ROWS, EACH ARM
2 Minutes Cardio
then 2 rounds
6-8 Half Kneeling Single Arm DB Press
rest 30sec
12 Banded Press
rest 30sec
20sec Star Side Plank/side
A. Z Press
Barbell Z Press
8,7,6,5; rest 2mins/sets
Push Pump
3 Working Sets
A1) Dumbbell Bench Press 6-8 reps;
rest 60sec
B2) Strict Dips 8-10 reps;
rest 60sec
B3) Single Arm Dumbbell Row
10-12/arm
rest 60sec
CORE!
4 Rounds, 1:00 on/30s off:
ab mat sit-ups for max reps