WARM UP
(11 Min)
Killers – slow
10 HR Push Ups
Killers – Medium
10 HR Push Ups
Killers – Faster
10 HR Push Ups
Killers – Fastest
10 HR Push Ups
-then-
:60/60 Banded Chest Stretch
:60/60 Pigeon Pose
PART I.
(27 Min)
A. Series: 12 Minutes to find Bench Press 1RM
B. Series:
- B1 – 3×12/12 SA KB Bench Press
- B2 – 20/20 Banded Chops
- B3 – 12/12 SA KB Snatch
- B4 – 15 Ab Wheel
- Rest – 0
PART II.
4 Rounds Of:
- 1 min – hard run
- 1 min – hard row
- 1 min – burpees
- 1 min – strict KB sit ups
- 1 min – rest