Monday 21st

Component 1

(15-20 minutes for A sets +B sets)


3 Sets

A1. 4-6 x Chest Fly, 3-second negative, 5-second pause at the bottom (light DB / fractional plates)

A2. 10-12 x Dumbbell Bench Press, 2-second negative, 3-second pause at bottom

A3. 10-20 x Lying Pullup (chest to bar)


Rest 45seconds between sets


Component 2

B1. 2 x Max Reps Strict Pullup (chase first set reps)

Rest 3 minutes


Component 3

2 Rounds

20 Hang Db Snatch 22.5/15

20 T2B / V-up / Ab-Mat Sit Up

200m Run


Rest 3 minutes then repeat


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