(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

1/13/15

Warm up, mobility (10 min)

A. Bench Press wide grip – 1 rep max (12 min)
1. GHD Sit ups – 3 x max reps (to be performed between sets of bench press)

B. Seated dumbbell Shoulder press- 3×8 reps (5-7 min)

C. Decline dumbbell Rollback Extensions – 4×10 reps (5-7 min)

D. Conditioning Workout
Complete for time:
500 meter row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-ups

E. 200 Banded Tricep Pushdowns

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