CrossFit Inventive – Bullet Proof
Warm-up
Light Load
10 Single Leg KB RDL e.s
10 Single KB Strict Press e.s
10 Russian KBS
20 Alt Shoulder Taps
30s Superman Hold
—
Super Set Session.
Single Leg DB Step Ups
Hold two dumbbells by your side.
3 x 8 Each Leg [Light Load]
Super Set with;
10 Double Dumbbell Stiff Legged Deadlifts. [Challenging Load]
90s Rest.
Double Dumbbell Alternating Bench Press
3 x 12 @Heavy Load
Super Set with;
20 Dual Dumbbell Front Raises.
Light Load. Aim for unbroken 20 reps.
2 mins rest.
Barbell Upright Row
3 x 10 @challenging Load
Super Set with:
20 Hard Banded Tricep Ext
90s-2 mins rest.
Barbell Bicep Curl 21’s
3 Sets:
7 Bottom Half Barbell Bicep Curls
7 Top Half Barbell Bicep Curls
7 Full Barbell Bicep Curls
* Rest as needed between sets.
* Empty Bar or minimal weight should be enough to feel the burn on this one. Now swinging through the shoulders or hips. Open Elbows to full extension each rep.