Weekly Warm-up 2mins @ 75% effort: run, row, skip airdyne

2-3 rounds:

  • 15 wall slides with 3 sec pause at bottom
  • 10 good mornings
  • 10 bodyweight squats with band around knee

Part 1 A1. Push Press 6x1, rest 90sec

Part 2 B1. Chin-ups [40x0] 5x4-6, rest 30sec B2. Seated Dumbbell Press 5x6-10, rest 30sec B3. Skull Crushers 5x10-15, rest 30sec B4. Toe to bar, 5x6-12 controlled tempo, no kipping, rest 60sec