Strength
Push Press
10-10-8-8-4-4
* Move up in weight each set.
* In between sets perform 10 Dumbbell Flies + 20 banded curls + 20 Banded triceps press downs.
Conditioning
“Mr. Joshua”
5 rounds
400m Run
30 GHD Sit ups
15 Deadlifts (250/175)
Push Press
10-10-8-8-4-4
* Move up in weight each set.
* In between sets perform 10 Dumbbell Flies + 20 banded curls + 20 Banded triceps press downs.
“Mr. Joshua”
5 rounds
400m Run
30 GHD Sit ups
15 Deadlifts (250/175)