FRIDAY 5th JULY

BUILD

PURPOSE: Third week of our Cycle. Two High CNS Days, Two High Volume Days, Two All Body Strength and Conditioning GPP Days.  Waterbury Method on Strength Days, Reverse Pyramid Training on Metabolic Volume Days. Awesomeness every day. Upper Body Strength

WARMUP:

2 x ( 10 x Molly Ringwald/ 5 x Bat Wing = 15 x Y Raise)

STRENGTH: 

10 x3 Incline Bench Press @85 % ( Try to increase weight by 2.5-5lbs from last week)

STRENGTH ACCESSORY

5 RDS NFT

6 x Push Press + 6 x Weight Pull Ups + 6 x Incline 1 1/4 DB Press .

TRAIN

PURPOSE: Today we use our bbq consumed on the 4th to fuel through both our cardio and strength...

WARMUP: 

2 Rounds

10 Bicep Curls

10 Press

5 Batwing Hold

30 High Knees

MAIN EVENT: 

Triple EDT - 3 Rounds Per Section, 60-90s rest after each round, rotate Every 15 Mins

@0:00

1. 15 HEAVY DB Curl and Press

2 Min RIDE

@15:00

2. 10/7 Renegade Rows

2 Min ROW

@30:000

3. 10/7 Burpee>Deadlift>Bicep Curl

2 Min RUN