6 x 2
8 Seated Dumbbell Shoulder Press @ 21X1 - Press up fast, Pause 1 count, 2 count lower down, pause 1 count. Press up fast.
10 Barbell Rows @ 2111
Not sure what these numbers mean? Read up on TEMPO here!
Odd: Ring Support Hold (Top of the ring dip hold) 20-30 seconds
Even: 10 Perfect Ring Rows - Feet elevated if possible
(Pick a number and do the same each set
5, 7, 9, 12, 15)
10 second Top of a pull up (chin over bar) hold
Rest as needed between sets
**If last week you got all the push ups easily, add 1 rep to each set. If you didn't get all of them easily, keep the same numbers.
Bike 20 Minutes - Steady pace
Men: goal is 250-300 watts the whole time
Women: 200-250 Watts