Warmup - Do 2 rounds of:
Air Squat - 15 reps
Cable Row - 12 reps (light weight)
Pushup (1.5 REP) - 9 reps
#1 Standing BB Shoulder Press
8 sets x 4 reps
Try to use the same weight every set.
Sets begin on the minute. Set 1 is at 0:00, Set 2 is at 1:00, etc.
#2 In any order, any combination, do:
Medicine Ball Wall Balls - 25 reps
BB Row - 25 reps
Plate Front Raise - 25 reps
EZ Curl Bar Nosebreaker - 25 reps
Goblet Squat - 25 reps
BB Shrug - 25 reps
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