Warm-Up.
Scapular Push-Ups x 10 reps
Y’s, T’s & W’s x 5 reps each
Followed by…
Three Sets:
Assault Bike (or Double-Under Practice) x 30 seconds
Pec Activation x 60 seconds
Rest 30 seconds
Then…
A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 2111
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
20 Alternating Dumbbell Snatches
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)
Following a week behind as workouts are up late in Australia
First workout after a large time away from the gym
A.
DB Bench Press @ 17.5
Side Planks
Supinated grip bent rows @ 40 kg
B.
Run was done on an AIr runner (Timer broken – so I did 2mins on it)
A. Air runner – 2 mins
DB snatches @ 12.5 kg
Walking lunges @ 12.5
Total 3 rounds.
2 rounds +12 lunges @50#
Great job, Matt! I’ll have to get used to checking in here – keep posting! There’s a group of us who post under the Performance workouts, even if we do Fitness. Great community if you are looking for one!