CrossFit Inventive – Bullet Proof
Warm-up
1 Min Row
Banded Upper
Red Band:
10 Pull Aparts
10 Pass Throughs
10 Presses
5 Inchworms 2 Push ups
Incline Barbell Bench Press (4×8)
Same Weight for 3 sets
Rest 2 min 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!
Same weight for 3 sets
Rest 90sec between sets
Straight Arm Lat Pull-Down (3×12)
– Place a band on the Pull Up bar and place a broomstick through band.
– Hands just outside shoulders and slight bend in elbows
– Bring broomstick to body
– Squeeze lats at the bottom
Rest 90sec between sets
Barbell Front Raises (3×10)
Palms facing down
Hand at shoulder width
Raise bar to 90deg
Tight core, don’t sway
Same weight for 3 sets
Rest 90sec between sets
Double Dumbell Tricep Extension (3×12)
Same weight for all sets
Rest 90sec between sets
