14 September 2018

BODYBUILDING: 

**Each Superset should be completed in 10 Minutes with 1 Minute of Rest between Supersets.

Superset 1:
1) 12-15 Lunges (6 each side) DB’s by sides
2) 12-15 Hamstring Curls on Rower Seat
3 sets

Superset 2:
1) 6-8 WIDE Grip Strict Pull Ups (double normal spacing – use bands)
2) 8-12 Step Ups each Leg (DB by the side)
3 sets

Superset 3:
1) 8-10 DB Single Arm Bench Press (each side)
2) 10 Bent Over DB Rows (2 DBs)
3 sets

Superset 4:
1) 10 DB Overhead Tricep Extension
2)10 DB Lateral Side Raises
3) 10 GHD Sit ups (S: Abmat Situps)
3 sets

 

BURNER:  

AMRAP:  7 Minutes

5 Burpee Box Jumps

10 DB Push Press

15 Abmat Sit Ups