PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Row x 250m
Plank Shoulder Taps x 20 reps
Followed by…
Two sets of:
Single Arm L-Seated Dumbbell Press x 8 reps per side
Dumbbell Floor Press x 16-20 reps
*use a lighter warm-up weight for these movements
Then…
A.
“Deceit”
For time:
1000 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges (24/16 kg)
B.
Five sets for max reps:
Bodyweight Bench Press
Rest 20 seconds
Strict Pull-Ups
Rest 3 minutes
If you are currently unable to complete at least 10 reps of either movement in your first set, please customize the loading or add assistance to ensure at least 10-12 reps of each in the first set.
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