Saturday, January 6 2018

Strength Focus
Speed Bench Press
Every 45 seconds for 9 sets
3 Reps @60% of 1 RM
Alternate rounds between wide grip, normal grip and close grip - 3 of each position.

Dumbbell Row
4 x 8
- Place non-rowing hand on a bench for stability. Go heavy.

Banded Push Ups
3 x 10

3 x 30 per side
Dumbbell Side Crunches

Gymnastics Focus
Accumulte 2 Minutes in an L-Sit on paralettes.
-If unable to do an L-Sit, do an N-Position
- If unable to hold an N, do a hallow hold.

Cardio and Endurance Focus
Bike 50-40-30-20-10
Calories
Rest 1/2 the time it takes you to bike