Warmup - Do 2 rounds of:
DB Reverse Fly - 10 reps (light weight)
Seated DB Shoulder Press - 10 reps (light weight)
Air Squat - 15 reps
#1 BB Push Press - Work up to a heavy set of 4 reps.
Then take off 10% and do 3 mores sets x 4 reps.
#2 In any order and any combination, do:
Cable Row - 40 reps at 100 lbs
Medicine Ball Wall Ball - 40 reps
Pullup - 40 reps
DB Shrug - 40 reps
Burpee - 40 reps
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