CrossFit Inventive – Bullet Proof

Warm-up (No Measure)

4 sets:

5 strict push ups

5 V-ups

4 rounds:

10 sec chin over bar holds

30 sec rest.

Dumbbell Flat Bench Press (4 sets 8 reps Tempo 13X1)

Bent Over Row (4 sets 8 reps)

With 2 second pause at the sternum.

This should be moderate weight so its kept strict. No kipping though the lower back. The bar needs to touch your sternum.

Dumbbell Hammer Curl Press (4 sets 10 reps 90 sec rest )