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
GET WARM: (8 Min)
2 Rounds of: 100m Run | :30 High Knees | :30 HS Hold | :30 Butt Kicks | :30 Burpees
GET STRONG (10 Min)
TNG Power Snatch In 10:00 complete the following sets:
10-10-10 Light-moderate-heavy
GET FIT (16 Min)
AMRAP 16 of:
50 Air Squats
20 HSPU
10 Devil's Press 50/35s (or S-DB Devil's Press)
Rest 1:00
COMPETITORS EXTRA
4 Rounds of:
15/12 Calorie Row
12 Shoulder to OH 155/105
1:00 Rest
15 Min Cap