ROD 101613


Wednesday, 16Oct13


Hyper Day

This is a 45 second work/ 15 second recovery for 4 rounds with a 1 minute rest in between.

  • DB Bent Over Rows (heavy)
  • DB RDL’s (heavy)
  • DB Chest Presses (heavy)
  • DB Seated Overhead Presses (moderate)
  • DB Arm Curls (moderate)
  • DB Alternating Tricep Kickbacks (change at each round/leaning bent over on the bench)(moderate)

Everyone should set-up a stepper with at least 5 risers on each side. These steppers will be used as benches.