THURSDAY 08 APR 2021
*OPTIONAL ACTIVE RECOVERY WORKOUT*
EMOM 30min
1st – 1:00 Row
2nd – 1:00 Plank
3rd – 1:00 Bike
4th – 20 Russian Kettlebell Swing
5th – 200m Run
“BENCH PYRAMID”
Heavy Day (Upper Body)
For Load
6-4-2-2-2-4-6
Bench Press*
:30 Seated L-Sit between each set
Bench – HOME VERSION
For Quality:
12-8-4-4-4-8-12
Tempo Deficit Push-Ups (4″/2″)
24-16-8-8-8-16-24
Alternating V-Ups
· Place hands on an object that is 2-4″ from the ground. This can be anything that has a stable platform
· If the deficit is too much, perform a regular push-up, or a push-up from the knees.