WARM UP
6 push ups + 12 shoulder taps + 18 mountain climbers + :20sec rest – 4x
Then,
Stretch
Then,
Bench – 3×6 (build)
ADVANCED
STRENGTH
A1) 12 DB bench press (heavy)
A2) 10 DB front raise + 10 DB side raise + 10 DB rear delt raise 15/10
A3) 12 GI joes (alt)
**4x – rest as needed**
INTERMEDIATE
STRENGTH
A1) 12 DB bench press (heavy)
A2) 10 DB front raise + 10 DB side raise + 10 DB rear delt raise 10/8
A3) 12 GI joes (alt)
**4x – rest as needed**
BEGINNER
STRENGTH
A1) 12 DB bench press
A2) 10 DB front raise + 10 DB side raise + 10 DB rear delt raise 5/2.5
A3) :20sec plank
**4x – rest as needed**
ADVANCED
WORKOUT
400m run
8 dips
20m box push
8 dips
20m backwards box push
8 dips
:40sec rest
**3x – RPE 7**
INTERMEDIATE
WORKOUT
300m run
8 assisted dips
20m box push
8 assisted dips
20m backwards box push
8 assisted dips
:40sec rest
**3x – RPE 7**
BEGINNER
WORKOUT
200m run
8 box dips
20m box push
8 box dips
20m backwards box push
8 box dips
:40sec rest
**3x – RPE 7**