PULL / PUSH
STRENGTH
- Chest Supported BB Row – 5 x 5
CIRCUIT 1 – 3 Rounds
- 800m Row / 15c Ride / 3 min Run
- Pull Ups x Max (Band Assisted OK)
- DB Farmer’s Walk x :45 sec
CIRCUIT 2 – 4 Rounds
- Inverted Rows x 8 (BB, Rings or TRX)
- DB Floor Press x 8
- Bird Dog Row x 8 (each side)
- Band Resisted RDLs x 8
CORE – 6-20-10
6 SETS / 20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets, then move to the next 2 exercises.
- Ab Roll Outs (Use an ab roller, TRX bands/rings, barbell or a row machine)
- Hollow Body Rocks
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