Warm-Up.
Overhead Movement Prep

Followed by…

2 sets:

Burgener Warm-Up with a PVC Pipe

Then…

A.
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Weighted Strict Pull-Up x 8 reps @ 1111
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds

B.
For time:
25/18 Calories of Assault Bike
50 Dumbbell Push Presses
50 Dumbbell Push-Ups
50 Dumbbell Push Presses
25/18 Calories of Assault Bike

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Dan Greyman
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Dan Greyman

Warm-up completed

A.
Z press @ 40kg
Weighted pullups @ 6kg
Db flies @ 7kg

B.
Mixed performance with this. Done assault bike to start and subbed them for 100 d/u’s at the end.

Total time : 15:55