Difficulty level: 5/10
Special notes. Keep the pullups strict no kipping in this one. If that’s too difficult check out the substitutes. The bench press is going to be where most people get slowed down. Consider going to a lower weight to minimize rest. There is a lot of muscle interference during this workout.
Weight: 30-50lbs DBs
Goal: 16-22mins.
Substitute: sub ring rows, or DB rows if you can’t do pull ups. For DB rows left right equals one rep.
Difficulty level: 6/10
Special notes. Keep the pullups strict no kipping in this one. If that’s too difficult check out the substitutes. The bench press is going to be where most people get slowed down. Consider going to a lower weight to minimize rest. There is a lot of muscle interference during this workout. holding a plank adds a new level of difficulty. Switch often as you like just get the reps done.
Weight: 30-50lbs
Goal: 28-32 mins
Substitute: sub ring rows, or DB rows if you can’t do pull ups. For DB rows left right equals one rep.
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