Warmup - Do 2 rounds of:
Retract, Rotate, Press - 6 reps
Pushup - 9 reps (not hand release)
Air Squat - 12 reps
#1 Cable Row - 6 sets x 12 reps
Start each set on the minute (0:00, 1:00, 2:00, etc.)
Same weight for all 6 sets.
#2 In 12 minutes, do as many rounds as you can of:
Run 200 meters
Inverted Row - 10 reps (legs straight, heels on a bench)
Plate Pushup - 10 reps
DB Reverse Fly - 10 reps
DB Thruster - 10 reps
DB Farmer's Walk - 100 meters
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