Warmup - Do 2 rounds of:
DB Incline Bench Press - 12 reps (light weight)
DB Reverse Fly - 12 reps (light weight)
Air Squat - 12 reps
#1 Standing BB Shoulder Press
1 set x 9 reps, 1 set x 7 reps, 1 set x 5 reps, 1 set x 3 reps, 1 set x 1 rep
Start light then add weight each set.
#2 In 10 minutes, do as many rounds as you can of:
BB Push Press - 5 reps
Pullup - 8 reps
DB Bench Press - 11 reps
DB Row - 14 reps ( 7 reps each side)
DB Lateral Raise - 17 reps
Unweighted BB Back Squat - 20 reps
(continuous work)
No comments:
Post a Comment