Warmup - Do one round of:
Air Squat - 15 reps
Unweighted BB Row - 15 reps
Kettlebell Deadlift - 15 reps
#1 Do 3 rounds of:
BB Inverted Row - 12 reps
DB Reverse Fly - 12 reps
Rest between rounds. For the inverted row, the barbell is in the rack.
You are face-up, under the barbell, with a clean grip. Feet up on a bench.
#2 In 8 minutes, do as many rounds as you can of:
BB Clean Grip Deadlift - 3 reps at 100% of Clean 1RM
Medicine Ball Wall Balls - 6 reps to a 10' target
Strict Weighted Pullup - 3 reps
BB Rack Press - 6 reps
This is continuous work.
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