Warm up:
200m
Lateral band walk down and back
20 Air Squats
1 Minute PVC Pass Thru
1 Minute bike @ 60- 70 RPM
Performance:
Reverse Curls (Use Barbell) = 4 x 8
Concentration Curls = 3 x (8/8)
Close Grip DB Bench = 4 x 8
Reverse Grip Triceps Pushdown 3 x 15
Fitness: 5 rounds
5 Db Front Squats AHAP
10 Lateral Overs
21-15-9
Db Push Press or Incline bench
Knee to elbow
400m