8 June 2018

“Body Building Day”

PART A:

3 Rounds

1) Bench Press x 4-6 Reps

2)DB Bench Press x 8-12 Reps

3) Max Strict Pull Ups (Target should be +10 Reps so use band if needed)

(Rest 1 Min between rounds)

PART B:

3 Rounds

1) Front Squat x 6 Reps (bar taken from the floor- weight must be cleaned up first)

2)Banded Curls x 12

3) Tricep Press down (PVC/band) x 12

(Rest 1 Min between rounds)

PART C:

3 Rounds:

1) Standing Strict Press w/KB or DB x 8 Reps

2) KB or DB Front Rack Stationary Lunge x 10/ea leg

(Rest 1 Min between rounds)

Core:

3 x 1 Arm Plank (Left) + 1 Arm Plank (Right) (:30 Each Arm/Rest :30 sec between sets)