Workout: 1_15_26

Thursday

Warm up

– 2x: Air squats x 20 + Dive bomber push ups x 5 + prone chest stretch x 4 – 3x: 10 x Band pass through + KB RDL x 10  – 20/10 x 5: Push ups/FLR

Strength

1) Bench press: 8-8-8  – After each set: Lateral raises x 10 + ½ kneeling band pull x 10/10 2) Deadlift: 5-5-5 (double overhand grip) – After each set: Dual DB biceps curls x 12 + triceps pull downs x 15

Work

Begin each set with 500m Bike 20-15-10-5 – DB Thrusters  – Jump throughs (hands on ground, both feet jump up, then back out) – Z Press – V-ups *If time, make your way back up the ladder (-10-15-20)