10 PVC Passthroughs
15 Push Ups
10 Strict Pull Ups/ Ring Rows
5 Rounds of Max Reps:
Bench Press (1x Bodyweight/ .75x Bodyweight)
Strict Pull Ups
*This workout is not for time. Try to start a new around every 5-6 minutes. This workout should take a good 25 minutes. If you are doing true max effort sets, you will need the rest. Pick a weight for the bench and bands if needed to get a MINIMUM of 10 reps on your first set for each! That doesn’t mean stop at 10… if you can get 20 reps, get 20 reps! Make sure you have a spotter when benching. Score is your total number of bench and pull up reps.
**This is a Girl workout, so be honest on your reps!! Make sure to write it in your book!
30 GHD Sit-ups (50 Ab Mat Sit-ups)
20 Glute Bridges (heels on the bench) or (20 GHD Back Extensions)
10 Weighted Good Mornings
5 Pistols (each leg)
x 2 Rounds