Push N Pull interval work throughout
Warm up
2 rounds
10 good mornings
25 m toe walk
10 bird dogs
25 m duck walk
10 windmills
25 m lunge
10 spiderman lunges
25 m shuffle
10 squats
25 m butt kicks
Workout
3 rounds
:35 incline db press
:25 rest
3 rounds
:35 seated row
:25 rest
3 rounds
:35 hanging leg lift (leg lift modification)
:25 rest
3 rounds
:35 cable tricep push down
:25 rest
3 rounds
:35 bicep curl
:25 rest
(Shorter work times/ heavier weight)
3 rounds
:25 db press flat bench
:35 rest
3 rounds
:25 close arm lat pull-down
:35 rest
3 rounds
:25 GHD sit up
:35 rest
3 rounds
:25 overhead tricep extension
:35 rest
3 rounds
:25 bicep curl laying on incline bench
:35 rest
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