Thursday, December 19, 2024
A)Intensive intervals.
Part 1:
:30 db incline bench press
:30 db floor press
:10 transition
:45 row for max wattage
rest :90
x4 rounds
rest as needed
Part 2:
:30 no push up burpee pull up [or CTB or bar MU]
:30 ball slams 20/10#
:10 transition
:45 max distance bike or run
rest :90
x4 rounds
B) finisher work
3 rounds
12-15 lateral delt raises
10 db preacher curls /arm
3 rounds
12-15 db flies
10 x 3 point rows /side