Warm up: Fitness = start workout
Performance: 2 x 15
PVC Pass Thru/ band pull aparts/ light reps on bench
5/3/1 Bench press
4 x 10:
- DB Incline Bench
- Tri Cep Pul Downs
4 x 12:
- Dynamic push up
-Tri cep kick backs
3 sets: Finisher
15 db lateral shoulder flys
15 Db Curls
15 Db overhead tricep ext
Fitness:
100cal (break up however across different machines)
90s plank
80 lunges
70 sit ups
60 russian twist
50 wall ball
40 db curls
30 skull crushers
20 body weight row
10 Burpees