Happy Thanksgiving!
Warm-Up
2 rounds of:
90 seconds bike
8 DB push press
8 DB lateral raise
8 wide grip overhead press
A. Benchpress
Set 1 – 8 reps @ 50%
Set 2 – 6 reps @ 60%
Set 3 – 6 reps @ 65%
Set 4 – 4 reps @ 70%
Set 5 – 4 reps @ 75%
Set 6 – 2 reps @ 80%
Complete 10 leg raises after each set
B. For time:
50 DB reverse lunge
40 v-up
30 DB box step up
20 burpee
10 DB thruster
C. 15 minutes of:
Bike (not a leisure ride, hardcore, sweat is dripping kind of ride)
Results:
A. Benchpress
Set 1 – 8 reps @ 45lb
Set 2 – 6 reps @ 55lb
Set 3 – 6 reps @ 60lb
Set 4 – 4 reps @ 75lb
Set 5 – 4 reps @ 70lb
Set 6 – 2 reps @ 80lb
B. Total time: 9:09