CrossFit Inventive – Bullet Proof
Warm-up
Red Band
10 Pull Aparts
10 Pass Throughs
10 Presses
10 Rows
20 Banded Good Mornings!
Complete at least 1 warm up set before each movement.
Lets Go!
Seated DB Military Press (4×10)
Keep DB’s lateral
Keep core tight and chest up
Same weight all 4 sets
Rest 2min between sets
Supinated Barbell Row (3×10)
Hand shoulder width apart
Palms facing forward
Keep elbows in tight
Squeeze lats at the top
Incline Barbell Bench Press (3×8)
Same weight for all 3 sets
Rest 90sec between sets
Barbell RDL’s (3×10)
Focus on pushing butt back and getting that tension in the hamstrings! This is not a regular deadlift. Should be all hamstrings!
You may build through these sets.
Make sure you are not rounding your back.
Rest 90sec between sets
DB Hammer Curls (3×12)
Elbows tuck by side
Palms facing each other
Wrists locked
Tight core, Don’t sway
Bring to full extension at the bottom
Curl both DB’s at the same time.
Same weight for all 3 sets
Rest 90sec between sets
Banded Tricep Kick Backs (3×12)
In prone position elbows tucked and behind rib cage
Push band straight back
Control band back to start position
Attach band to bottom of upright
Rest 90sec between sets
