CrossFit Inventive – Bullet Proof
Warm-up
20 Banded Good Mornings
10 Single Leg Glute Bridges e.s
30s Plank Hold On Hands
15 Hollow Rocks
10 HRPU
15 Ring Rows
20 Banded Press
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Double Dumbbell Alt Bench Press & Bent Over Rows (Weight)
SUPER SET:
4 X 20 REPS
2:00 REST
3 Way Dumbbell Shoulder
1 Rep Of each Movement x 10
3 Sets
(light Load)
90s-2:00 Rest
Seated DB Military Press
3 x 12
Moderate Load
90s Rest
Single Dumbbell Romanian Deadlift
Heavy Load
90s Rest
Metcon (No Measure)
3 Way Bicep/Tricep Superset:
10 Dumbbell Pull-overs
10 Barbell Bicep Curls 20/15kg
10 Barbell Reverse Curls 20/15kg
