8 sets, every 1:30:
3 push press, start @7-8/10, add 0-10lbs per set
4 sets, heavy across:
6-8 ring dips
12 heavy dumbbell pull-overs
90-seconds rest
5 sets:
30 seconds per side, side plank band row
15 seconds rest between sides
8 sets, every 1:30:
3 push press, start @7-8/10, add 0-10lbs per set
4 sets, heavy across:
6-8 ring dips
12 heavy dumbbell pull-overs
90-seconds rest
5 sets:
30 seconds per side, side plank band row
15 seconds rest between sides
GOOD FRIDAY
Game!Running relay For time, I go, You go:4x 200m run (2 each)6x 20 alternating DB snatch (3 each)4x 200m run (2 each)6x 15 overhead squats
Bench Press4 sets 12 reps 4 rounds5 Handstand push up 25’Bear crawl (Handstand walk) 50 double unders 25’Bear crawl (Handstand walk)5 burpee pullups
A Kilo website. All rights reserved.