Bands: Shoulders/Traps - 8x8…

8x8 of:

TRX Rear Fly

TRX Face Pull  

Band Upright Row (Black)

132 total reps. 

Cash Out: Band Pull Aparts - 3x15 @ Purple

AVG HR - 131 BPM

MAX HR - 166 BPM

@ LHP

Gironda 8x8 - Shoulders & Traps - Kettlebells…

KB Iron Cross into KB See-Saw Press - 8x8 @ 35lbs* (no rest in between exercises). 

*Superset

Kettlebell Iron Cross (reverse lateral raise)

• bring the weights above your head
• guide them close past your body and push them up above your head as in the Shoulder Press
• the arms are almost stretched out completely
• the palms point forwards
• brace the body
• let the weights sink down in a wide bow very slowly, until they are parallel to the ground
• the palms point down then
• afterwards, guide the weights back up again with almost fully stretched out arms

Cash Out: Sledgehammer Push Ups - 3x3/3

AVG HR - 119 BPM 

MAX HR - 147 BPM

Shoulders/Traps - 8x8…

Klokov Press - 8x8 - 75lbs 

Green Band Upright Row - 8x8  

Green Band Face Pulls - 8x8 

AVG HR - 114 BPM

MAX HR - 143 BPM

VINCE GIRONDA’S 8 X 8 WORKOUT...

''8 sets of 8 is a high volume, fast tempo, size building workout. It is not designed for strength development – it’s purely for bodybuilding or “cosmetic” improvements. 8 sets of 8 will also help you get leaner. The short rest intervals stress the cardiovascular system to the point where calories are burned, the metabolism is stimulated, hormones are stirred up and fat is melted away''.

Click link to read article: VINCE GIRONDA’S 8 X 8 WORKOUT