Warmup - Do 3 rounds of:
Pullup - 6 reps
Seated DB Shoulder Press - 9 reps (light weight)
Air Squat - 12 reps
#1 Cable Row
1 set x 12 reps + 1 Negative Rep
1 set x 9 reps + 1 Negative Rep
2 sets x 6 reps + 1 Negative Rep
Start with a moderate weight. Try to add weight each set.
For the Negative Reps, take 10 seconds to lower the weight.
#2 This is continuous work.
Do 5 rounds of:
BB Step Up - 5 reps each side at 95 lbs, to an 18" box
BB Inverted Row - 10 reps
Reverse Bear Crawl - 40 feet
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