STRENGTH
Every 2 Mins for 8 Mins.
4 Shoulder Press, 65% 1RM
WORKOUT
« Pukie »
Each Round For Time
2 Rounds
21/15 Air Bike Calories
50 Double Unders
15/12 Air Bike Calories
50 Double Unders
9/7 Air Bike Calories
50 Double Unders
Rest 3 mins between each round.
STRENGTH
Back Squat
-Build to 6RM
– 12 Reps at 80% of 6RM
– Max Reps 60% of 6RM
BUILD
Heels Elevated Goblet Squat 12-12-12
DB Front Rack Walking Lunge 24-24-24
Ring Hamstring Curls 3×12
Single Leg Dumbbell Calf Raise 48-48-48
STRENGTH
Weighted Strict Pull-Up
-Build to 6RM
– 12 Reps at 80% of 6RM
– Max Reps 60% of 6RM
BUILD
Dumbbell Bent Over Row 12-12-12-12
RPE 8.5-9
Single Arm Lat Pull Down 24-24-24
RPE 8.5-9
Dumbbell Preacher Curl 24-24-24-24
RPE 8.5-9
Barbell Drag Bicep Curl 12-12-12
RPE 8.5-9