PREHAB/WARM UP
Go as far as you can in 8 minutes:
2 calorie row
2 Kettle Bell Deadlift - guys 24kg/girls 16kg
2 Dumbbell Front Raise - guys 6kg/girls 4kg
4 calorie Row
4 Kettle Bell Deadlift
4 Dumbbell Front Raise
6 Calorie Row
Etc... continuing to increase by 2 reps until the time runs out.
STRENGTH
Deadlifts - 4 sets of 6-10 reps @ less than or equal to 70% of your best lift.
:60 seconds rest between sets
*Tempo for each rep is 1 second up, 4 seconds down.
Shoulder Press
*As Deadlifts
4 sets of:
8 Upright Rows
straight into
12 Side Raises
:60-:90 seconds rest
4 sets of:
straight into
12 Barbell Bicep Curls
:60-:90 seconds rest
FINISHER
50 GHD Sit ups
*Remember if you're new to this OR not confident with it only go down to horizontal.
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