- Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets. - Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets. - Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets. - Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets. - Dumbbell Flyes
2 sets of 10-15 reps.
1 minute rest between sets. - Barbell Curls
3 sets of 10-12 reps.
1 minute rest between sets. - Skull Crushers
2 sets of 12-15 reps.
1 minute rest between sets.
Afternoon Crossfit Workout
10 Rounds of:
200m Run or Row (alternate each round)
5 Burpees
500m Assault Bike
5 Burpees
*30 Min or less should be your goal