CrossFit Inventive – Bullet Proof
Warm-up
Session Focus:
Chest
Back
Biceps
Triceps
Rest as needed between all sets.
—-
20 Banded Pull aparts
10 Banded Press e.s
10 Banded Bent sober Over Rows
1:00 Plank Hold
—-
Dumbbell Flat Bench Press (3×20)
3 x 20 Alt Dumbbell Bench.
Press both DB’s up together. Bring one back to the side of your chest while the other remains up. Return them both together. Repeaton the other side alternating 1-20 reps.
Rest as needed between sets.
Stay at one weight or increase if need be.
Dumbbell Bent Over Row (3 x 12)
Without support, split stance bring chestparallel to the floor. Row one single Dumbbell into the side of the rib cage. Keep
elbow in tight by yoirside of your body.
12 reps e.s
Stay at one challenging weight or build.
Rest as needed between sets.
Dumbbell Hammer Curl Press (3 x 8)
Using 2 Dumbbells together.Hamer Curl them to your shoulder then strict press straight up. Retune to your sides with out swinging them down or back up.
3 x 8 should be moderate to heavy weights. Make sure to keep hammer curl strict.
Laying Single Dumbbell tricep Extensions (Weight)
3 x 10
lay with shoulder blades across bench. Keep hips up and active.
Hinge a single DB over your head bending elbows to 90 degrees and returning the DB above eyes view.
moderate to Heavy Dumbbell.
