2019年1月2日

Strength

1) DB Bench Press: 4x6-12

2) DB Incline Bench Press: 4x8-12

3) DB Decline Bench Press: 4x10-12


Conditioning

Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats

2 strict pull-ups, 4 push-ups, 6 squats

3 strict pull-ups, 6 push-ups, 9 squats

Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.