Warmup - Do 2 rounds of:
DB Reverse Fly - 10 reps
DB Incline Bench Press - 10 reps (light weight)
Air Squat - 10 reps
#1 Standing BB Shoulder Press - 5 sets x 8 reps
Start light then try to add weight each set.
#2 In 10 minutes, do as many rounds as you can of:
Plate Front Raise - 10 reps
Pullup - 5 reps
Unweighted BB Back Squat - 10 reps
Seated DB Alternating Shoulder Press - 5 reps each side
BB Row - 10 reps
(continuous work)
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