WORKOUT 1
PHASE 1 - PUSH
Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Barbell upright rows 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Push ups 100 for time
PHASE 2
30M’AMRAP
2 BB cleans & Press @70kg
3 BB front squats @70kg
4 Box jump overs
5 toes to bar
200m Rower
WORKOUT 2
PHASE 1 - PUSH
Flat barbell bench 10,8,6
Seated db shoulder press 12,10,8
Seated chest press machine 12,10,8
Barbell upright rows 20,15,10
Weighted Tricep dips 12,10,8
Tricep behind the head extensions 20,15,10
Push ups 100 for time