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Strength – superset bench press and bent over row
perform a set of 10 of each, 9 of each… repeat pattern until 1 of each
- use body weight if you have a spotter
- if you don’t, do dumbbells
- use same weight for bent over row as bench
- this is to be done back to back in a hurry so warm up well and get to work
rest 3 min
Superset hand release push ups and hanging rows
set of 10 of each, 9 of each….
- hand release is chest to the ground and lift your hands one inch before doing another push up
rest 4 min
Stamina/Cardio – 5x100m sprints
- around 80% of max effort
- place a cone @100m (130 walking paces)
- sprint to cone and walk back, as soon as you get back, start next set