LIFT

Bench Press 3 x 5 – Use 80-85% of your 1 Rep Max across all 5 sets. If new work up to a challenging weight for all 5 sets.

WORKOUT

Performance
5 Rounds For Reps
30 Seconds of Weighted Lunges 1 x 20/10kg DB or Plate
30 Seconds REST
30 Seconds Farmers Walk 10m 20/10kg DB’s or Bumpers
30 Seconds REST
30 Seconds HR Push Ups
30 Seconds REST

Fitness
5 Rounds For Reps
30 Seconds of Lunges
30 Seconds REST
30 Seconds Farmers Walk 10m 10/5kg DB’s or Bumpers
30 Seconds REST
30 Seconds HR Push Ups
30 Seconds REST

BIZ TO BIZ