A1) Trap Bar Deadlift - 4 x 8-10
A2) Cable Pull Down - 4 x 12
A3) Single Leg Med Ball Slam - 4 x 6 Each
B1) Bench Glute Bridge Single Arm Press - 4 x 8
B2) Inverted Row - 4 x 8
B3) Knees Up Supine Cable Press - 4 x 8 Per Side
C1) Incline Bench Reverse Fly - 2 x 15
C2) Incline Db Front Shoulder Raise - 1.5 Style - 2 x 15
All I had access to the last couple of days was a rower so I mixed and matched bodyweight movements between aggressive rowing.
I worked in one of my favorite movements demo'ed below by @francheskafit
My last workout went like this:
Rounds 1, 3, 5, 7, 9
1 minute row at 1:40/500m pace followed by 1 minute of walking lunges
Rounds 2, 4, 6, 8, 10
1 minute row at 1:40/500m pace followed by 1 minute of L Sit to Table Top
Keep Ditching Your Shoes!
Much Love,
Brendan
This one is a killer!
I can always count on @bjgaddour to come through with an awesome bang for your buck workout.
All you need for this one is a dumbbell and a solid work ethic. Check out the below and make sure to slide through for each demo video:
Keep Ditching Your Shoes!
Much Love,
Brendan
A) Barbell Split Stance Squat - 5 x 8 Each
B1) Kickstand Trap Bar Deadlift - 4 x 8 Each
B2) Shoulder Taps - 6 Each
C1) Incline Bench - 4 x 8
C2) Neutral Grip Pull-Up- 4 x 8