Strength Training:
Upper Body Pull Superset (every 2:30):
- Chest Supported Barbell Rows: 76x12, 106x11, 136x10, 166x9, 196x 4x8
- Band Pull Aparts: 4x13, 4x12
Upper Back and Shoulders (every 2:30):
- Landmine High Pulls: 50x 4x10
Biceps (every 2:30):
- Spider Curls: 75x 4x12
Cardio (20:00 minimum):
5x 4:00 Rounds of:
- Assisted Pull Ups: 4x10
- 500m Rows
- Rest the remainder of each round
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