October 10, 2019 – Strength & Conditioning Programme

October 10, 2019 – Strength & Conditioning Programme

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A.

Dumbbell Bulgarian Split Squat (2010 tempo)
– 3 sets of 6 reps
Rest 45 seconds between sets

B. Alternating Sets: One Arm Dumbbell Shoulder Press, Supinated Barbell Bent Over Row

4 sets, starting a set every 60 seconds, of:
B1. 5-6 One Arm Dumbbell Shoulder Presses (30X0 tempo)B2. 6-8 Supinated Barbell Bent Over Rows (21X0 tempo)

C. Alternating Sets: Renegade Row, Kettlebell Swing, Assault Bike

5 sets of:
C1. 4 Renegade RowsRest 0 minutesC2. 8 Kettlebell SwingsRest 0 minutesC3. Assault Bike for 15/20 seconds

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