April 21, 2023

Apr 16, 2023

1 min read

Part 1 - Bench Press

3 Rep Max

Part 2

2 Rounds

Min 0:00-2:00 - 40 Alternating Dumbbell Bent Over Row

Min 2:00-5:00 - 22 Cal Assault Bike/500m Row/400m Run

Min 5:00-7:00 - 40 Alternating Dumbbell Shoulder Press

Min 7:00-10:00 - 22 Cal Assault Bike/500m Row/400m Run

Recent Posts

See All

November 2, 2026

(A) 3 Sets 6 Depth Drop to Jump 6 Ball Granny Toss Rest 60-90 sec (B) 3 Sets 10 Tempo Goblet Squat/ Dual KB Front Squat 10 BB Inverted Row + Pause Rest 120 sec (C) 3 Sets 10/ DB Rainbow Squat 10/ R

November 3, 2026

(A) 3 Sets 5 Broad Jump 5/ DB SA Push Press Rest 60-90 sec (B) 3 Sets 10/ DB Split Stance RDL 10 Landmine Tall Kneeling Overhead Press Rest 120 sec (C) 3 Sets 10/ SL Hip Thrust 10/ DB SA Incline B

November 4, 2026

(A) 3 Sets 3/ Half Turkish Get Up 5/ MB Tall Kneeling Get Ups Rest 60 Sec (B) 4 Sets 60 sec on/15 Sec off -Machine of Choice -Push Ups -Walking Lunges -Hip Thrusts -Straight Leg Sit ups Rest 120 sec b

Comments

Post: Blog2_Post