15 SETS (:40 ON / :20 OFF)
SET 1 - CARDIO OF CHOICE
SET 2 - AIR SQUATS
SET 3 - DEAD HANG FROM BAR
*COMPLETE 5 SETS OF EACH ALTERNATING BETWEEN THE 3 FOR 15 SETS TOTAL
FUNCTIONAL STRENGTH
3 SETS
15 RING ROWS
15 DIAMOND PUSH-UPS
15 STRICT T2B
25 RUSSIAN KB SWINGS(AHAP)
-REST AS NEEDED B/T REPS
BODYBUILDING
3 SETS
5/5 DB STAGGERED STANCE RDL (HEAVY)
IMMEDIATELY INTO…
1:00 WEIGHTED WALL SIT
INTO…
2-3 SETS
16 ALT. DB ARNOLD PRESS*
*AFTER COMPLETING FINAL REP, GRAB A SINGLE DB ACROSS THE FRONT RACK AND PERFORM 15-20 REPS OF SEATED SINGLE DB STRICT PRESS.
