Thursday
A.
Every minute, on the minute, for 20 minutes (5 sets) of:
Minute 1 – Barbell Z-Press x 6-8 reps @ 2111
Minute 2 – Banded Overhead Triceps Extensions x 20 reps @ 1010
Minute 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Minute 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111
B.
Three sets for max reps of:
60 seconds of Strict Pull-Ups
Rest 30 seconds
60 seconds of Dumbbell Bench Press (50/35 lbs)
Rest 30 seconds
60 seconds of Double-Unders
Rest 60 seconds
Boom Lite
Warm-Up.
Followed by…
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds
Then…
A.
Every minute, on the minute, for 20 minutes (5 sets) of:
Minute 1 – Barbell Z-Press x 6-8 reps @ 2111
Minute 2 – Banded Overhead Triceps Extensions x 20 reps @ 1010
Minute 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Minute 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111
B.
Three sets for max reps of:
60 seconds of Strict Pull-Ups
Rest 30 seconds
60 seconds of Dumbbell Bench Press
Rest 30 seconds
60 seconds of Rowing
Rest 60 seconds
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