Upper Body:
Tip: Ab Station
Aim to push the intensity of the stimulus on the abs each week. Although the abdominal pump can be uncomfortable, focus on pushing this discomfort just a little more each week to learn more about where your limits are.
Station 1: 10 min
4 working sets
12/10/8/6/4 Barbell Z Press
Station 2: 10 min
4 working sets
10 Pronated Strict Pull Up
10 Dumbbell Pull Over
Station 3: 10 min
3 Sets
1) 6-8/arm Off Set Kettlebell Push Up
2) 10-15 Bent Over DB Reverse Fly
3) 10-15 Supinated Dumbbell Front Raise
Station 4: 10 min
EMOM
45 sec AMRAP Hanging Knee Tuck
rest 15 sec
45 sec AMRAP – Bicycle Crunch
rest 15 sec
45 sec AMRAP – Superman Hold