WEEK ONE
SESSION TWO
- Session One
- Bent Over Row
- Sets
- 4
- Reps
- 15
- Tempo
- 3-2-X-0
- Rest
- 1 Min
- Session One
- Single Arm DB ROW
- Sets
- 4
- Reps
- 8 (each arm)
- Tempo
- 3-2-X-0
- Rest
- 45 sec between arms
- Session One
- Chest Fly
- Sets
- 4
- Reps
- 15
- Tempo
- Chest Fly
- Rest
- 1 Min
- Session One
- Barbell Curls
- Sets
- 4
- Reps
- 15
- Tempo
- Barbell Curls
- Rest
- 1 Min
SESSION TWO
Metcon
Bike, Ski or Row
Min 0-1 100m
Min 1-3 300m
Min 3-7 500m
Min 7-12 800m
Min 12-18 1000m