Warmup - Do 3 rounds of:
DB Row - 6 reps each side
Pushup - 9 reps (not hand release)
Air Squat - 12 reps
#1 Do 4 rounds of:
Inverted Row - 12 reps (heels on bench)
EZ Curl Bar Nosebreaker - 12 reps (same weight each round)
REST between rounds.
#2 In 10 minutes, do as many rounds as you can of:
Pullup - 6 reps
Unweighted BB Standing Shoulder Press - 8 reps
Unweighted BB Back Squat - 10 reps
(continuous work)
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