NEUTRAL-GRIP DUMBBELL BENCH PRESS

1B//

SETS 3 REPS 12 REST 60SEC TEMPO 4010

Lie on a flat bench, holding dumbbells either side of your chest with a neutral grip so your palms are facing. Drive your feet hard into the floor and press the weights straight up, then lower them slowly back to the start.

3A// FARMER’S WALK SETS 3 DISTANCE 40M REST 60SEC TEMPO N/A

Pick up the heaviest dumbbells or kettlebells you can handle and walk with your chest out, standing tall with your arms straight at your sides. If space is limited, walk in a figureof-eight pattern.