CrossFit Inventive – Bullet Proof
Warm-up
Banded Internal & Ext Rotation x 15 of each
20 Banded Face Pulls
10 Banded Bent Over Rows
1 Minute Plank Hold
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Incline Dumbbell Bench Press
12-10-8 Then Max Drop Set Rep @12 rep weight
Rest 90s between each working set.
– Build on your 12-10-8 Rep Set.
– Record Max Reps Set.
Double Dumbbell Bent Over Flys (Weight)
Focus on Rear Delts.
4 Sets 10 Reps
Build or Stay the same load.
Rest 60s-90s
Dumbbell Shoulder Shrugs
4 Sets 10 Reps @Heavy Load.
Rest 90s Between Sets.
Barbell Bicep Curl 21’s
3 Sets:
7 Bottom Half Barbell Bicep Curls
7 Top Half Barbell Bicep Curls
7 Full Barbell Bicep Curls
* Rest as needed between sets.
* Empty Bar or minimal weight should be enough to feel the burn on this one. Now swinging through the shoulders or hips. Open Elbows to full extension each rep.
3 Sets. Light Load.
90s Rest Between Sets.
Plate Skull Crushers
30-20-10
Plate Skull Crushers @AHAP
Super Set with
60-40-20 Banded Tricep Extensions.
Get through with minimal rest.