WARM-UP
7 SETS
2:00 ON / 1:00 OFF
MAX DISTANCE ANY CARDIO MACHINE*
* FOR THE LAST 5 ROUNDS TRY TO KEEP ALL METERS WITHIN STRIKING DISTANCE OF ONE ANOTHER.
FUNCTIONAL STRENGTH
3 SETS
20-30 RUSSIAN KB SWINGS
INTO…
10-15 STRICT PULL-UPS
INTO…
MAX DEFICIT PUSH-UPS
-REST AS NEEDED B/T SETS-
BODYBUILDING
EMOM X 12 MINUTES
MIN 1 - MAX BANDED STRAIGHT ARM LAT PULL-DOWNS
MIN 2 - :45 DB CHEST FLY (MOD-LIGHT)
MIN 3 - :45 DB WEIGHTED SIT-UP (MOD-LIGHT)
INTO…
3 SETS
30 DB GLUTE BRIDGE-UPS (HEAVY)
30 RUSSIAN TWIST(LIGHT . NO WEIGHT)
