PUSH/PULL
STRENGTH
- Incline Bench Press w/ 2 sec hold – 5 x 5
Note: Go as heavy as you can without breaking good form. Make sure to do 2-3 warm up sets at a lighter weight.
Advanced Bench Press Variations:
- Banded Incline Bench Press – 5 x 5
- Chaos Incline Bench Press – 5 x 5
CIRCUIT 1 – 3 Rounds
- 1200m Row or 15c Ride
- Banded Tricep Pushdowns x 10
- Band Resisted Push Ups x 10
Advanced: Loaded Push Ups x 10
CIRCUIT 2 – 4 Rounds
- DB Curl -> Press x 8-10
- Box Pistol Squat x 8-10 (each side)
Advanced: Add Weight - Glute Bridge Single Arm DB Floor Press x 8-10
- Banded Face Pull w/ 2 second Hold x 8-10
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.
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