CrossFit Inventive – Bullet Proof
Warm-up
1 min row
Red Band
10 Pull Aparts
10 Pass Throughs
10 Presses
10 Banded OHS
1 Lap walking lunge
1 lap of inchworms + push up
Bulgarian Split Squats (4×10 each leg)
Same weight for 4 sets
Bodyweight is plenty if you’re new to these
Rest 2 min between sets
Reverse Grip Barbell Bench Press (3×8)
Same weight for 3 sets
Rest 90sec between sets
DB Lateral Raise (Thumbs Up) (3×15)
Slight hinge in hips
Holding 2 DB palms facing forward
Bring DB’s to ear height
Control back to starting position
Same weight for all 3 sets
Rest 90sec between sets
Zottman Curls (3×10)
Same weight for 3 sets
Rest 90sec between sets
Banded Tricep Kick Backs (3×12-15reps)
In prone position elbows tucked and behind rib cage
Push band straight back
Control band back to start position
Rest 90secs between sets
