1a) Bench Press- 4x10. Tempo 5,2,x,0
1b) Lateral Raises- 4x10 Tempo 3,2,x,0
5x:30 sprints on assault bike. Rest 2 minutes or so in between efforts.
- 20 Hang KB Snatch 35,25 (do one side and then the other. Start on opposite side following round.
- 250 m row.
- 15 HSPU
- :30 Super man plank... hands further in front of you. Try and get belly closer to floor as hands reach forward.