Take 15 minutes and work up to a heavy
- 2 x Pause Bench Press (pause 2 seconds at bottom)
Then for time 10-9-8-…-3-2-1 reverse ladder of
- Bench Press @ 60% of Double above
- Strict Pullups
Then 9 rounds of 30 second work 15 second rest
- Round 1,4,7 – Alternating Front and Side Dumbbell Raises in Plank
- Rounds 2,5,8 – Weighted Dumbbell Situp with Shoulder Press
- Rounds 3,6,9 – Single Dumbbell Twist
You need to review Semir’s Instagram post to get the movements (#1, #3, #6). Yes it is overly complex but something different.
Results: Part 1 – 190lbs. Part 2 – 14:15. Used 115 for Bench. Last part – Used 3kg dumbbells… nice burn in the shoulders.