19/11/16

19/11/16

Do the following circuit 4 times, resting for 1 minute after each circuit.

1A) Crossover Lunge (8/side)
1B) 1-Arm DB Shoulder Press (8/side)
1C) Crossover Lunge (8/side)

Finisher:
Do the following 4 times, resting as shown.
2) Renegade Row (20 secs), rest 10 secs
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Do the following circuit 4 times, resting for 1 minute after each circuit.

1A) Prisoner Crossover Lunge (8/side)
1B) Plank to Tricep Extension (8)
1C) Prisoner Crossover Lunge (8/side)

Finisher:
Do the following 4 times, resting as shown.
2) Bodyweight Renegade Row (20 secs), rest 10 secs
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Do the following 5 times, resting for 1 minute between sets.

1) Barbell or Goblet Squat (5)
Do the following superset 5 times, resting for 1 minute between supersets.

2A) DB Chest Supported Row (5)
2B) Bench Press or DB Chest Press (5)
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Do the following 5 times, resting for 1 minute between sets.

1) Bodyweight Split Squat (1-1/2 rep style) (5/side)

Do the following superset 5 times, resting for 1 minute between supersets.

2A) Bodyweight Row (squeeze your shoulder blades together for 5 seconds at the end of each rep) (5)
2B) Eccentric Pushup (Take 5 seconds to lower yourself and 1 second to come up (5)
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Do the following superset 4 times, resting for 1 minute after each superset.

1A) *DB Romanian Deadlift/Reverse Lunge Combo (6)
1B) Goblet Step-up (8/side)

*This is when you do a Romanian Deadlift, then return to the starting
position. You then do 1 rep per side on the DB Reverse Lunge. You do this 6 times.

Do the following superset 4 times, resting for 1 minute after each superset.

2A) DB Piston Row (12/side)
2B) Close-Grip DB Chest Press (12)
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