Warmup
5 Min for quality:
6 Reverse step lunge each leg
6 Push-up
-Then-
2 Rounds
10 Forward arm circles
10 Side to side arm swings
Full Kit
Strength
4×2 Seated strict press
*Build to a heavy double for the day recording your heaviest 4 sets
*Rest 3 min between sets
Workout
8 Rounds:
10 Dips, pick weight
-Rest 15s-
5 Bench press, pick weight
-Rest 15s-
8 dumbbell fly, pick weight
-Rest 1 min-
Limited Kit
Strength
4x 10-15 Seated DB/KB strict press,
*Rest 3 min between sets
Workout
8 Rounds:
10 Chair Dips
-Rest 15s-
10 Push Ups, 1 arm on KB/DB
-Rest 15s-
8 close grip Push ups
-Rest 1 min-
No Kit
Strength
4x 10-15 Handstand Push up,
* Feet on Chair or pike HSPU
*Rest 3 min between sets
Workout
8 Rounds:
10 Chair Dips
-Rest 15s-
10 Wide Grip Push Ups
-Rest 15s-
8 Close Grip Push Ups
-Rest 1 min-
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