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.
Snatch-Grip High Pulls
4 sets of 10-15 reps.
1 minute rest between sets.
Afternoon Crossfit Workout
Move Steady
Every 3:00 until failure 20/16 Calorie Row
Add 5/4 Calorie Per Round
Recharge
Couch Stretch 2:00/side
Pigeon Pose 1:00/side
Lacrosse Ball to Glutes 1:00/side
* You may substitute the above poses with your preference of mobility work