Workout of the Day
Fitness
“A. Superset
DB Iso Row
4 x 8-10 REPS each arm
DBL KB Rack Squat (to Parallel)
6-6-6-6 *hold Paralell for 10sec for first rep only”
“B. 5 Rounds for Time (22;00 Cap)
20/15 Cal Bike
15 Pull Ups
20m Reverse Sled Drag (Heavy plates)
30 KBS 53/35”
530PM Max Effort Upper Conjugate
“500m Ski @1:50/2:10
2 Rounds
Bear Crawl x 20m
Push Up x 10
DB Reverse Fly x 15
DB Flys x 15
”
“5 attempts to find 2 Rep Max Bench Press (standard grip)
SuperSet
3 x 8-10 Pendlay Row
3 x 6-8 Ring Dip @3311”
“13:00 Cap
10-9-8-7-6-5-4-3-2-1
Strict Press 95/65
*10/7 Cal Bike Sprint after ea set”
100 Bicep Curls