Flat Bench Press: 125x10, 8, 7, 7 reps
Hoist Pec Deck: 55x8x4
LifeFitness ISO Row (Elbows In): 125x9, 8x 7, 6 reps
Assisted Pullups (Light/monster Mini Bands): sets of 6, 5, 4, 4 reps
Superset:
Straight Bar Curls: 60x8x4
Pallof Press Isometric Holds: 4 holds for time with 30 pounds
Finisher:
Burpees (Reverse Ladders): 9, 8, 7, 6, 5, 4, 3, 2, 1
Battle Ropes: To exhaustion with each set of burpees.
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