4 Rounds: Rest 10-15 seconds between exercises

  • 2 minute run (pace 7:30-8:30/mile pace)
  • Push-ups (25)

1st round-wide arm

2nd round-military (close grip)

3rd round-Decline

4th round -to MAX divebomber

  • Jump Squats (20)
  • alternate 21’s (45lbs) and chin ups (max) (rounds 1 & 3=21’s rounds 2 & 4= chin-ups)
  • Sitting cable row (100 lbs) (10-12 sets)
  • Bulgarian Lunge (20/leg) (body weight)
  • Skull crushers (10-12 sets) (45-55 lbs)
  • 1 minute plank with feet on stability ball

 

 

One response »

  1. Juicy Double says:

    Ford-58:08
    Killmer-42:20

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