Strength Training:
Upper Body Push and Upper Back Superset (every 2:30):
- Dips: 0x12, 0x11, 0x10, 0x9, 1x 1x8 0x 3x8
- Band Pull Aparts: 4x13, 4x12
Vertical Push (every 2:30):
- Landmine Presses: 50x 4x10
Triceps and Shoulders (every 3:20):
- Overhead Triceps Extensions: 90x 3x12
- DB Lateral Raises: 30's x 3x12
Cardio (20:00 minimum):
AMRAP in 20:00 of:
- 250m Row
- Max reps of pushups
Total Push-Ups: 114 in 9 rounds
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