Warmup
5 min of Single Unders
or
3 min of Jumping Jack
-Then-
2 Rounds
10 Ring row OR dumbbell/barbell/bag bent over row
10 Sit-up
10 Push-up
Full Kit
Workout
8 Rounds
5 Bent over barbell row, pick weight
-Rest 15s-
10 Bent over dumbbell reverse fly, pick weight
-Rest 15s-
30 Banded lat pull-down
-Rest 1 min-
Accessory
4 Rounds
40 Banded bicep curl
5 Concentration curl, pick weight (each arm)
30s Weighted wall sit – place weight in lap
-Rest 2 min between rounds-
Limited Kit
Workout
8 Rounds
5 Single or Double Arm Bent over KB/DB row
-Rest 15s-
10 Single or Double DB/KB reverse fly,
-Rest 15s-
-Rest 1 min-
Accessory
4 Rounds
40 bicep curl
5 Concentratione curl, pick weight (each arm)
30s Weighted wall sit – place weight in lap
-Rest 2 min between rounds-
No Kit
Workout
8 Rounds
-Rest 15s-
10 reverse fly with 2 light bags
-Rest 15s-
30 Floor or Bench Pull Over with light bag
-Rest 1 min-
Accessory
4 Rounds
40 bicep curl
5 Concentratione curl, pick weight (each arm)
30s Weighted wall sit – place weight in lap
-Rest 2 min between rounds-
* go with a bag