Warm-up:
3:00 Jog, then
20 PVC Figure 8’s
Push (chest, Shoulders, Triceps)
Cable Flys (goal pre exhaust the muscle) 4×20 Reps, rest 1:00 between
Bench Press: 4×10 Reps, superset with next movement (no rest)
Incline dumbbell bench press: 4x max effort light weight that allows for 15-20 reps superset with next movement
Close grip tricep push focused push ups: 4x max effort hold lock out for 2 seconds, rest 1:30 after superset
Barbell bradford presses: 4x 10-12 Reps, superset with next movement
Rear delt cable crossover: 4×10-12 Reps, rest 2-3 mins after superset
Dumbbell tricep overhead extension:. 4×10-12 Reps, rest 1:00 between
Rope attachment tricep extensions: 5×20 Reps, rest 1:00 between
Optional Workout: For Time
400 m run
Max rep burpees
Rest after going quick for 1 round by walking as needed
x 4 sets
Recovery:
Chest, Shoulders and Spine