WEEK 1 - SESSION 1
​*CLICK THE EXERCISE NAME FOR VIDEO DEMO

PUSH (CHEST & BACK)

PART A: 3 SETS of BARBELL CHEST PRESS 60% x 8-10 reps
TEMPO @ 30X0

NOTES:
- Use 60% of your max 10 rep weight
- TEMPO = 3 second down, no pause at the bottom, straight back up into 3 second down
- Rest 2 minutes betwEen sets

FOLLOWED BY PART B:
3 SUPERSETS of 12 reps

1a - BARBELL BENTOVER ROW
1b - BIRDDOG
2a - INVERTED ROW
2b - POLLOF PRESS

NOTES:
- Use a weight you can comfortably achieve 10 reps
- Complete exercise a and straight into exercise b without rest

PART C:
21,15,9
1a - PRESS UPS
1b - BOX JUMPS
1c - KETTLEBELL SWINGS

NOTES:
- Complete the workout in your fastest time and record the time
- Complete 21 reps of Exercise a,b and c, then straight into 15 and 9 reps RESPECTIVELY