Wednesday 11th December
December 11, 202414/01 – Jane Porter
January 13, 2025WARM-UP
30 Banded Pull Aparts
-into-
3 sets:
30-second Machine
5 Dumbbell Bench Press (light)
5 Hand Release Push Ups (knees)
5 Bench Dumbbell Fly (light)
STRENGTH
“Shock Method”
5 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00–2:30 between sets-
WORKOUT
Teams of 2
5 sets (each/1:1)
250m Run/Row
*YGIG
