Fri & Sat 29th / 30th Nov

Workout Sat

A1. Press / Push Press 3 x 5/3; 1min rest
A2. Iso Glute Bridge 3 x 30sec; 2min rest
B1. Plate Front Raise 3 x 12; 1min rest
B2. DB Lat Raise 3 x 12; 1min rest
B3. DB Bulgarian Split Squat 3 x 6/6; 1min rest
C. MAP 1 10 x 30/30 (choose 1 of the following – bike / row / ski)
optional: db ext. rotation 3 x 10/10; 1min rest

Workout Fri 

A. Deadlift 3 x 3; 3-4min rest
B1. Single Arm Floor Press w Single Leg Glute Bridge 3 x 12/12; 1min rest
B2. Chest Supported DB Row 3 x 12; 1min rest
B3. Band Pull Throughs 3 x 15; 1min rest
C1. Copenhagen Plank 3 x 20sec each side; 1min rest
C2. Barbell Curls 3 x 12; 1min rest