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BP119 1. Warm Up. Required: 12kg barbell and 1 heavy plate and mat for push ups (1 round)

Timer Duration: 4:04 Rollover intervals for more details.

Exercises:
  • Start Wide Hand Grip
  • 4 4 Dead Lift
  • 2 2
  • 2 2 Upright Row
  • 2 2 Dead Row
  • Singles
  • 1 3 Upright Row
  • Clean And Press
  • Place Bar At Front
  • 2 2 Squat
  • Right Leg Back
  • Lunges
  • Left Leg Back
  • Bar Down Pick Up Plate
  • Plate Down Get Ready To Push Up
  • 2 Singles Then 1 Leg Left
  • Start wide hand grip 0:07
  • 4 4 Dead lift 0:07
  • 2 2 0:16
  • 2 2 Upright Row 0:15
  • 2 2 Dead Row 0:15
  • Singles 0:31
  • 1 3 Upright Row 0:15
  • Clean and Press 0:10
  • Place bar at front 0:05
  • 2 2 Squat 0:10
  • Right leg back 0:05
  • Lunges 0:10
  • Left Leg Back 0:05
  • Lunges 0:15
  • Bar down pick up plate 0:06
  • 1 3 Upright Row 0:09
  • Clean and Press 0:23
  • Plate down get ready to push up 0:08
  • Singles 0:17
  • 2 singles then 1 leg left 0:15

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