Today is the first day of the rest of your life: Week 4 Day 3
HIIB/
BODYBUILDING WEDNESDAY PUSH/PULL
1. Warm Up: Body Armor
3 Sets:
30s Ski
10 Smason stretch
10 push ups 2superman ex
45s row FAST
2. HIB E4MOM ROW 100m FAST
A]
-Military Press: 3 x 6+ *Dropset (6/6/failure)
-WPull Ups: 3 x 8+ *Dropset (8/failure)
B]
1B: Pendalay rows: 4 x 10
2B: SA KB Z Press: 4 x 10
C]
1C: DB Pull overs: 4 x 10
2C: Laterls 4 x 10
D]
1D – DB BICEP CURLS BICEPS 1st x 10 (3sec Tempo), 2nd x 8 (3sec Tempo), 3rd x Drop set (8 x till Failure) (2sec Tempo) 2D – BANDED PUSH UPS 3 x Till Failure (2sec Tempo)
Metcon (Time) E3MOMx 3
15/12cal /first minute…AMRAP: Slam ball
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