Warmup - Do 3 rounds of:
Air Squat - 10 reps
Cable Row - 10 reps (light weight)
Pushup - 10 reps (not hand release)
#1 DB Row
6 sets x 6 reps each side
Go as heavy as you can.
#2 In 10 minutes, do as many rounds as you can of:
Pullup - 8 reps
Weighted Plank - 30 seconds
Run 100 meters
DB Reverse Fly - 12 reps
Goblet Squat - 16 reps
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