Warmup - With an unweighted BB, do 1 round of:
Row - 20 reps
Back Squat - 15 reps
Standing Shoulder Press - 10 reps
#1 BB Row - 3 reps per set. Start with a comfortable weight and do 3 reps.
Add weight by feel each set and work up to a 3 Rep Max. Rest between sets.
#2 In 9 minutes, do as many quality rounds as you can of:
BB Thruster - 6 reps with a 2 second PAUSE at the TOP of each rep
Strict Weighted Pullup - 6 reps
Hand Release Pushup - 18 reps
Cable Row - 18 reps
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