Warmup - Do 2 rounds of:
DB Reverse Fly - 8 reps (light weight)
Pushup - 10 reps (not hand release)
Unweighted BB Back Squat - 12 reps
#1 Standing BB Shoulder Press - 10 sets x 3 reps
Start a timer and do a set every minute, on the minute.
Same weight for all 10 sets.
#2 Do 2 rounds of:
Cable Row - 16 reps
Alternating DB Incline Bench Press - 8 reps each side
Air Squat - 32 reps
BB Row - 16 reps
Hand Release Pushup - 24 reps
Unweighted BB Jump Squat - 12 reps
REST 2 minutes between rounds.
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