Speed Bench Press
Every 45 seconds for 9 sets
3 Reps @60% of 1 RM
Alternate rounds between wide grip, normal grip and close grip - 3 of each position.
4 x 8
- Place non-rowing hand on a bench for stability. Go heavy.
Banded Push Ups
3 x 10
3 x 30 per side
Dumbbell Side Crunches
Accumulte 2 Minutes in an L-Sit on paralettes.
-If unable to do an L-Sit, do an N-Position
- If unable to hold an N, do a hallow hold.
Cardio and Endurance Focus
Rest 1/2 the time it takes you to bike