Warm Up
Ski/Row/Bike/Run
5 minutes easy
5 Rounds
25 x Barbell Bench Press
25 x Banded Face Pull
25 x Banded Tricep Push Down
STR
5 x 5 Alt DB Bench Press
Alt DB press each side until each side has done 5 reps
Plus 5 x Pull Up
2 min rest between sets
3 x 12 Pendlay Row
At 30-40% Deadlift 1RM
Plus 5 x Plyo Push Up (each side)
90 sec rest between sets
Finisher – Tier 1
2 Sets
10 x Kneeling Shoulder Press (each arm)
15 x Barbell Curl
800m Run
2 min rest between sets
Finisher – Tier 2
4 Sets
10 x Kneeling Shoulder Press (each arm)
15 x Barbell Curl
200m Run
2 min rest between sets
