Warmup - Do one round of:
DB Reverse Fly - 15 reps (light weight)
Unweighted BB Standing Shoulder Press - 15 reps
Unweighted BB Back Squat - 15 reps
#1 Seated DB Shoulder Press
3 sets x 12 reps
Use the same weight for all 3 sets. Weight should be challenging but
you can still get 12 reps for all 3 sets.
#2 With a partner, in 12 minutes, do as many rounds as you can of:
BB Row - 30 reps
Air Squat - 60 reps
DB Incline Bench Press - 30 reps
Divide the reps between the partners however you like.
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