Estimated Total Session Time:
1 Hour (Everything Included)
Click “Workout prep notes available” directly below for the full warm up
Bench Press 2-2-3-3-3-3-3-3
Bench Press 2×2,6×3@80%
– Complete a set every 90 seconds, on the 3rd – 8th set complete 3 reps –
* Use same weight for all 8 sets
* Make sure to have a spotter!
The Joker
5 Rounds
300m Run
20 Med ball cleans (30/20) (OR 20 Med ball cleans (20/14))
10 Deficit HSPU (4in/2in)
Accessory
3 min cool down bike
50 Bent over Single Arm Row (each side)
* Switch arms when needed
Bench Press 2-2-3-3-3-3-3-3
Bench Press 5 x 5 at a moderate weight
– Complete a set every 90 seconds
* Use same weight for all 8 sets
* Make sure to have a spotter!
Robin
For Time:
50ft Lunges
20 DB Press
20 Ring Rows
50ft Lunges
30 Sit Ups
20 DB Press
20 Ring Rows
50ft Lunges
20 Sit Ups
20 Lateral Burpees over Dumbbell
