WARM UP
AMRAP 3min of:
7 push ups + 7 ring rows + 7 up downs
Then,
Quick dynamic stretch
Then,
Bench press – 3×8
ADVANCED
STRENGTH
A) 10…1
Bench press @ BW
**complete 10/7 cal ski after each set**
B1) 12 Arnold press
B2) 12 BB curls
B3) 12 feet elevated box dips
**3x – rest :45sec BTWN RNDS**
C1) 12 bent over BB rows
C2) 12 DB skull crushers (floor)
C3) 12R/12L KB plank pull thrus
**3x – rest :45sec BTWN RNDS**
D) 15 banded face pulls
**3x – slow controlled**
INTERMEDIATE
STRENGTH
A) 10…1
Bench press @ 75% of BW
**complete 8/6 cal ski after each set**
B1) 12 Arnold press
B2) 12 BB curls
B3) 12 feet box dips
**3x – rest :45sec BTWN RNDS**
C1) 12 bent over BB rows
C2) 12 DB skull crushers (floor)
C3) 12R/12L KB plank pull thrus
**3x – rest :45sec BTWN RNDS**
D) 15 banded face pulls
**3x – slow controlled**
BEGINNER
STRENGTH
A) 10…1
Bench press 45/35
**complete :20sec ski after each set**
B1) 12 Arnold press
B2) 12 BB curls
B3) 12 box dips
**3x – rest :45sec BTWN RNDS**
C1) 12 bent over BB rows
C2) 12 DB skull crushers (floor)
C3) 12R/12L shoulder taps
**3x – rest :45sec BTWN RNDS**
D) 15 banded face pulls
**3x – slow controlled**