whole body

December 24, 2016

Strength Building

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Warm-up - Repeat 3 times
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Burpees

30 reps
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L Sit Hold (On Dip Bars)

35 seconds
Round 1 - Repeat 3 times
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Hanging Scapula Shrugs

15 reps
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Dumbbell Standing Front Crunch

14 reps each
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Commando Pull Up (One Arm Negative)

6 reps each
Round 2 - Repeat 3 times
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Spreads Dumbbell

10 reps
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Australian Pull Up (Wide + Shoulder + Close Grip)

20 reps
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Rotating Kickbacks Dumbbell

12 reps
Round 3 - Repeat 3 times
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Pull Ups

9 reps each
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Clean & Press Barbell

9 reps
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Curls Wide Reverse Grip Barbell

12 reps