Strength
Bench press
3 x 5 (60%)
3 x 4 (70%)
3 x 3 (80%)
3 x 2 (90%)
Rest 5 minutes then:
Practice
10 minutes
Handstand walk
10/8 Assault bike calories
15 wall balls (9/6kg.)
20 overhead lunges with plate
Rest 3 minutes then:
3 rounds of:
10/8 calories row
20 dumbbell bench press
8 burpee box jump over
Rest 3 minutes then:
3 rounds of:
20 dips
20 push ups hand release
15 chin ups
Rest 3 minutes then:
Core
20-15-10
only left side
side plank pulse
20 seconds star plank
only right side
side plank pulse
20 seconds star plank
Cash Out
50 russian twist
1 minute plank
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