WARM-UP
TABATA
5 SETS
:20 0N/:10 0FF (8 ROUNDS)
-REST 1:00 B/T SETS
SET 1 - BIKE/ROW
SET 2 - PUSH-UPS
SET 3 - AIR SQUATS
SET 4 - SIT-UPS
SET 5 - BIKE/ROW
FUNCTIONAL STRENGTH
3X8-12
PAUSING BENCH PRESS*
*SLOW AND INTENTIONAL. MODERATE LOADING ONLY. PAUSE FOR :02 ON CHEST.
BODYBUILDING
1O) 3X10 DB CHEST FLYS
-REST AS NEEDED-
2) 3XMAX REPS
CLOSE GRIP DB FLOOR PRESS
3) 3 SETS
20 ALT. TWISTING DB CURLS
10/10 SLOW TRICEP KICK BACKS
30 MED BALL CRUNCHES
