Workout: 13 February 2024

Gym Workout

Warm up:

1. 25 Target jump burpees – time limit 60 seconds (this should be fast, once 60 seconds is up you are done no matter how far you got)

Workout:

1. Strict press 3 sets of 6 starting around 65% of max and increasing as able
2. Heavy single arm DB / KB rows 3 sets of 10 each arm superset with 3 sets of 8 heavy Benchpress
3. 3 rounds, one after the other (superset) for quality (rather than as quick as possible)
   12 Moderate weight DB skull crushers
   12 Moderate-heavy weight hammer curls (each arm)
   12 Bent over light weight reverse flys
   12 Chin-ups – remember hands face toward you (recommend adding weight if movement it too easy, perform jumping chin-ups if too hard)

At Home Workout

1. 3 sets of 15 Bulgarian split squats on each leg (use light DBs if you have them)
2. 2 rounds: as fast as you can
   50 Supermans
   25 Target jump burpees
   10 Clapping push ups