Warmup - Do 3 rounds of:
Cable Row - 10 reps (light weight)
Pushup - 10 reps (not hand release)
Air Squat - 10 reps
#1 Standing BB Shoulder Press
Work up to a heavy set of 3 reps.
Then take off 10% and do 3 more sets x 3 reps
#2 In 10 minutes, do as many rounds as you can of:
BB Thruster - 5 reps
24" Box Jump - 10 reps
DB Lateral Raise - 15 reps
Run 200 meters
This is continuous work.
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