Daily Workout: Nov 27, 2019
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.
2×5 PVC pipe pass through.
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
Complete in 15 min
use wight light enough so you can complete all reps consecutively
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.
Take a down set @ 70% 1 rM for 6 reps
Rest 90-120 seconds between sets
10 Bent Over Barbell Row
10 Strict Press
10 Push Up
10 Pull Up
Do this with as little rest as possible.
10 seconds sprint
50 seconds easy pace
Bike, Row, Ski or run