Warm Up:
- 400m row
- 200m Jog
- 100 Plank Shoulder taps
- 50 Flutters
- 25 Push ups
Performance: work to a heavy 5 Bench press
4 sets: 5 Bench Press….Superset W/
20 Banded Tri cep pull downs
-rest as needed between sets-
In Tabata format complete the following reps…(20 on/ :10 off)
- 30 Back squat (155/105)
- 30 sec transition
- 60 Pull Ups
- 30 sec transition
- 80 wallballs
- 30 sec transition
- 400 Jump Rope
Fitness:
3 x 10:
DB Bench or floor press (use hex press for variation)
20 Tri cep Pull downs
Tabata: complete 4 rounds @ each before moving on
- Wall Ball
- Ring Row
- Walking Lunge
- Suicide run or prowler push
*Repeat*
Cashout: Friday Special
Strength:
Skull Crushers = 4 x 10
Alternating Half-Hold Curls = 3 x 20 (10-10- Left Arm - 10-10 Right Arm)
Triceps Cable Pushdown (Wide Grip) = 4 x 10
Single Arm Tricep Pushdown or Tricep Kickbacks = 3 x (8/8)