Strength & Conditioning:
5 Rep Incline Barbell Bench Press (Keep Reps light enough that failing the last rep isn’t an option.)
*** Super Set ***
20 DB Russian Twist (30/15+)
10 DB or KB Bicep Curls (supinated) (20/15+)
Rest 60-90sec. After Each Set
20 Wallballs (30/20)
15 Toes To Bar
12 DB Snatches (70/50)
9 Burpee Pull-Ups
Bodywork:
5min. of Chair Step-Ups
4min. of Up-Downs with a Double Shot
3min. of Chair Dips
2min. of Russian Twists
1min. of Sliding Pike
Rest 1min.
5min. of Chair Step-Ups
4min. of Up-Downs with a Double Shot
3min. of Chair Dips
2min. of Russian Twists
1min. of Sliding Pike
(31 Total Minutes)
Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E
Chair Dips Demo:
https://www.youtube.com/watch?v=HCf97NPYeGY
Sliding Pike: (need socks)
https://www.youtube.com/watch?v=dW6CLdspTnU
Up Down w/ Double Shot: (first video)
Workout demo:
https://www.instagram.com/p/B_QrxPNHszD/?igshid=d6ii55i9182w
Sweat:
2 Rounds For Time: (0-10min)
500m Row
50 Single Arm DB Push Press 45/30 (25 each arm)
For Time: (12-22min.)
100 SDHP’s 95/65
*7 Toes-To-Bar EMOM
*Start with TTB
(24-35min.)
Abs On Abs Section 🙂
Tabata (20sec. on x 10sec.)
Russian Twists (8 rounds straight)
immediately into;
Flutter Kicks for (4 Rounds straight)
immediately into;
Sit-Ups for (4 Rounds straight)
immediately into;
50 Reverse Sit-Ups
Da Daily D:
For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes-to-Bars
10 Deadlifts (70/50lb DBs)
20 Double Unders
10 TTB
10 Deadlifts
20 Double Unders
then;
9 TTB
10 Deadlifts
20 Double Unders
then;
8 TTB
10 Deadlifts
20 Double Unders
until you get to 1 TTB and finish with the dubs
Full Body Aesthetics:
Legs:
6-8 Heavy Barbell Hip Thrusts
Rest 90sec. 4 Sets. After the 4th set, strip it down to 50% of the weight and do a burn out set for max reps.
Chest:
6-8 Heavy Barbell Incline Bench Press. Rest 90sec. Repeat for 4 total sets.
Back:
4 Rounds
1min. of Max Strict Pull-Ups
1min. Rest
*Every other round do chin-ups (underhand grip)
Shoulders:
1 Round:
50 Single DB Front Rack Press
100 Banded Pull-Aparts
25 Single DB Front Rack Press
*I used a 50lb DB and it was perfect
Single DB Demo:
https://www.instagram.com/p/B_ywL3hnN1-/?utm_source=ig_web_copy_link
Banded Pull-Aparts:
https://www.youtube.com/watch?v=LMZiR-z8VYE
Triceps + Bicep Superset:
100 Body Weight Elevated Tricep Dips
Immediately into;
100 Barbell Bicep Curls 45lb bar
Same setup as this video for the dips, but no weight needed:
https://www.youtube.com/watch?v=HEeT2sbmcXc
Abs:
5min. of straight flutter kicks. (left+right= 1 rep)
*Can you get over 250?
Supinated DB Curls:
https://www.youtube.com/watch?v=w9t1ueuW9WI
Score is heaviest bench weight