Warmup - Do 3 rounds of:
Cable Row - 10 reps (light weight)
Air Squat - 10 reps
Pushup - 10 reps (not hand release)
#1 BB Back Squat - 3 sets x 12 reps
Set 1 - 12 reps at a moderate weight
Sets 2 and 3 - 12 reps at 90% of Set 1
#2 Do 50 Air Squats, then immediately start a timer
and do as many rounds as you can in 7 minutes of:
BB Push Press - 3 reps
Toes to Bar - 5 reps
Burpee - 7 reps
BB Row - 9 reps
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