OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

1 mile bike ride Final set of bench press should be the heaviest set Pause at the bottom of each deadlift (2 seconds)


Exercises

Set 1: 3 rounds
Cycling
Cycling
1 minute
Step-Ups
Step-Ups
10 reps
Step-Ups
Step-Ups
10 reps

Set 2: 1 round
Right Hip Flexor Stretch
Right Hip Flexor Stretch
1 minute
Left Hip Flexor Stretch
Left Hip Flexor Stretch
1 minute

Set 3: 1 round
Barbell Bench Press
Barbell Bench Press
5 reps
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
20 reps

Set 4: 1 round
Barbell Bench Press
Barbell Bench Press
5 reps
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
20 reps

Set 5: 1 round
Barbell Bench Press
Barbell Bench Press
3 reps
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
20 reps

Set 6: 1 round
Barbell Bench Press
Barbell Bench Press
3 reps
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
20 reps

Set 7: 1 round
Barbell Bench Press
Barbell Bench Press
3 reps
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
20 reps

Set 8: 1 round
Barbell Bench Press
Barbell Bench Press
Reps until failure
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
20 reps

Set 9: 4 rounds
Barbell Deadlifts
Barbell Deadlifts
6 reps

Set 10: 1 round
Barbell Power Cleans
Barbell Power Cleans
20 reps
Wallball Shots
Wallball Shots
20 reps
Moderate Cycling
Moderate Cycling
1 min 30 secs

Set 11: 2 rounds
Barbell Power Cleans
Barbell Power Cleans
15 reps
Wallball Shots
Wallball Shots
15 reps
Treadmill Running
Treadmill Running
45 seconds

Set 12: 3 rounds
Barbell Power Cleans
Barbell Power Cleans
10 reps
Wallball Shots
Wallball Shots
10 reps
Moderate Cycling
Moderate Cycling
30 seconds


Related Workouts

  • The Great Wall
    The Great Wall
    25 minutes, Moderate
  • Fitness Test Part #3
    Fitness Test Part #3
    35 minutes, Intense
  • Lose that Fat!
    Lose that Fat!
    30 minutes, Moderate
  • Core Foundation
    Core Foundation
    30 minutes, Moderate
  • Autumn Abs
    Autumn Abs
    34 mins 20 secs, Intense
  • Olympic "Circuit Challenge"
    Olympic "Circuit Challenge"
    32 mins 45 secs, Intense