Warm-Up
2-3 Sets, For Quality
1:00 Row (:30 ez/:20 mod/:10 hard)
2/2 Single Arm Devils Press
Strength
Bench Press
Every 3:00 x 4 Sets
3 Reps @ 80%
Rest 30 seconds
5 Reps @ 70%
"King of Pride Rock"
2-2-2-3 Intervals
20/16 Calorie Row
-Max Devils Press
- Rest 1:00 b/t sets -
Continue until 40 Reps
Dumbbells: 2x22.5/15kg
Goal: 10:00-12:00
Score: Running Time
RPE: 9/10
*first 3 intervals 2min last interval 3min
Rx+:
2-2-2-3 Intervals
20/16 Calorie Row
-Max Devils Press
- Rest 1:00 b/t sets -
Continue until 55 Reps
Dumbbells: 2x22.5/15kg
Level 2:
2-2-2-3 Intervals
18/15 Calorie Row
-Max Devils Press
- Rest 1:00 b/t sets -
Continue until 40 Reps
Dumbbells: 2x15/12.5kg
Level 1:
2-2-2-3 Intervals
15/12 Calorie Row
-Max Single Arm Devils Press
- Rest 1:00 b/t sets -
Continue until 40 Reps
Dumbbells: 1x 12.5/7.5kg
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
3-4 Sets, For Quality
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