18 July 2018

BODY BUILDING DAY! 

1) Strict Pull Ups: 5 x 10 (use a band to scale and challenge rep range if needed)

2) Bent over row: 15-10-7-5 (Building in Weight); Then…drop back to the weight you did for 7 and perform max reps

SUPERSET
Single arm KB/DB Row: 4 x 15/ea (no rest)
OH seated DB tricep extensions: 4 x 15

3) Deadlift 15-10-7-5 (Building); Then…drop back to the weight you did for 7 and perform max reps

SUPERSET
Hamstring Curls on Rower Slide: 4 x 8-15
Kettlebell swings: 4 x 20

4) Hammer curls

2 Rounds (with partner)

:90 Work/:90 Rest

BURNER:  

5 RFT:

100m Run

8 Box Jump Up and Overs (24/20″)