Warm up Bench: 55 1 70 1
8 5
8 5
Bench Press- 82-85 8 *** *** Denotes Start sets every :80
2
2
DB or KB Single Arm Row 6x5 each arm. Complete these with your warm up sets and your 1st working set.
SEC
Standing DB or KB Shoulder Press 4x8
Supine Rows 4x10 (Bar, TX or Rope) Max rest between Rounds :60-:90 sec
AUX/ROT
TRX I's and T's 4x8 ea
Lateral Band Rot and Punch 4x8ea
1 x Push up Series(Complete 1,2, then 3 in order per set) Max rest between Rounds :60-:90 sec
1. Clapping x5
2. Feet Elevated x 10
3. Staggered x 7ea
FINISHER
SEC
Standing DB or KB Shoulder Press 4x8
Supine Rows 4x10 (Bar, TX or Rope) Max rest between Rounds :60-:90 sec
AUX/ROT
TRX I's and T's 4x8 ea
Lateral Band Rot and Punch 4x8ea
1 x Push up Series(Complete 1,2, then 3 in order per set) Max rest between Rounds :60-:90 sec
1. Clapping x5
2. Feet Elevated x 10
3. Staggered x 7ea
FINISHER
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