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Mobility x 10 minutes – work your tight areas
Burgener Warm up x 3
21 – 15 – 9
Supine bar rows, get your body as close to horizontal as possible, alternate your grip
OHS 20kg
then…
Dynamic effort press 12 x 3 @ 55% + purple bands.
6 x @ 30 seconds rest.
2 x @ 1 minute rest.
4 x @ 30 seconds rest.
rest…
3 rounds of:
15 Incline DB press 15kg
15 Push press 15kg
15 Bench tricep roll backs 15kg
rest, then…
Run: 10 x 200m, rest 2:00
Post loads and splits to comments.
“Striving for success without hard work is like trying to harvest where you haven’t planted”
- David Bly















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