Tuesday

WORKOUT
Warm-up
Row 250m
10 Push Ups
10 BB Good Mornings

*Add some weight to the bar

Row 250m
10 Push Press
10 Push Ups
10 Back Rack Lunges

*add some weight to the bar

then:

A. Push press- work to tough Double in 8-10 mins
B. 3 sets:
10/arm DB Bench press w/ ISO hold – tough
DB Bicep curl W/ ISO hold x 10-12/arm (hold 1 arm at 90% complete reps then switch arms)
Plank Hold w/ Side to side Hip taps x 30-45 sec
C. 10 min AMRAP:
10 Power snatch @95/65# or 20 Alt. DB power snatch @50/35#
10 TTB

BOOTCAMP
4 min AMRAP:
10/arm Alt. DB power snatch
10/arm DB Thrusters
Rest 90 sec
4 min AMRAP:
1x shuttle run
10 DB Squat cleans
Rest 90 sec
4 min AMRAP:
10 DB Push press
10/leg Jumping lunge
Rest 90 sec
X 2 rounds through each

MUSCLE
4 sets:
8 Close grip barbell bench press- tough
Right into
8-12 DB double DB bent over row
Rest 1 min
+
3 sets:
Wide grip strict pull ups with 1 sec pause chin over bar x 5 reps (use band if needed)
Rest 15 sec
Seated DB Bent over fly with 1 sec pause at top x 10-12 tough reps
Rest 15 sec
Ring push ups 1 sec pause in bottom x AMRAP Unbroken -1 (deficit push up or regular
Rest 15 sec
Lying Skull crusher x 15- 20 tough reps
Rest 1 min