Tuesday 15th

Component 1

(15-20 minutes)


A1. 3 x 8-12 DB Bench Press - 2 Second negative + 2-second pause at bottom

A2. 3 x 8-12 Single Arm DB Row - 2-second pause at the top

2 min rest


Component 2

(10 minutes)

B1. 2x Max Reps Strict Pullup (Bodyweight/Banded/Box/Lying)

Rest 3 minutes between efforts


Component 3


2 Rounds

10-8-6-4-2

BB Push Press / DB Push Press 60kg/40kg, 2x 22.5kg/15kg

T2b / V- up / Situp

Rest 60 Seconds between rounds


Rest 3 Min


2 Rounds

14-12-8-6-4

Push up

50-40-30-20-10

Double Unders

Rest 60 seconds between rounds



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