WORKOUT DESCRIPTION
Perform each superset without resting between exercises. After the superset, rest 1 minute. Repeat the superset or move on to the next superset in the workout.
Record your results and post them in the comments section below.
Superset #1
1A) Barbell Split Squat – 8 reps/side
1B) Narrow-grip TRX Row – 8 reps
Rest 30 seconds. Repeat 2 more times.
Superset #2
2A) Dumbbell One-arm Push-Press – 12 reps/side
2B) Elevated One-arm Dumbbell Reverse Lunge – 12 reps/side
Rest 30 seconds. Repeat 2 more times.
Superset #3
3A) Dumbbell High Pull – 8 reps
3B) Stability Ball Rollout (Or Kneeling TRX Extension) – 12 reps
3C) Close-grip Decline Pushup – 1 rep short of failure
3D) Cable-Chop (Or Medicine Ball Chop, Or Dumbbell Chop) – 15 reps per side
Rest 30 seconds. Repeat 2 more times.
Superset #4
4A) Bodyweight Squats – 20 seconds
4B) HOLD bottom position of Bodyweight Squat – 10 seconds
No rest. Repeat 7 more times (or 4 minutes total).
Craig Ballantyne
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