Upper Body

General Warm Up

10 min cardiovascular work @ moderate pace.  This means 2:30/500 m split on row or ski,  55-60 RPM on air bike, 10 min mile pace for run.

Then:

2×5 PVC pipe pass through.

Then:

20 Neutral grip seated lat pull (if you don’t have cable this can be done with band)

20 Banded Tricep ext

20 Dumbbell Bench press

20 Banded Pull Apart

4 rounds

Complete in 15 min

use wight light enough so you can complete all reps consecutively

Then:

Work up to heavy 2 rep bench press.  If you have a PR in the tank, hit it! If not keep it at a heavy double.

Then:

Take a down set @ 70% 1 rM for 6 reps

3 sets

Rest 90-120 seconds between sets

Then:

10 Bent Over Barbell Row

10 Strict Press

10 Push Up

10 Pull Up

10 Rounds

Do this with as little rest as possible.

Then:

10 seconds sprint

50 seconds easy pace

10 Minutes

Bike, Row, Ski or run