Thursday 12th December

WARM-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