1) 21 minute EMOTM:
Minutes 1-7 – 10 Dumbbell Cuban Presses
Minutes 8-14 – 7-6-5-4-3-2-1 Bench Press
Minutes 15-21 – 10 Banded Lat Pull Down
Cuban Presses keep it light, 5, 10, maybe 15lbs. Start from the fully extended hang position each rep.
Bench Press. Use this to build to a heavy single.
Lat Pull Down. Loop a band around a Pull-up bar, put a PVC pipe through seated on the ground, pull the PVC to your chest each rep.
30-24-18-12-6 Deadlifts 95/65
3) Tuck Crunches: 100 Reps
Keep track of time and number of sets to complete.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE