Warmup - Do 2 rounds of:
DB Bench Press - 10 reps (light weight)
Cable Row - 10 reps (light weight)
Unweighted BB Behind the Neck Thruster - 5 reps
#1 Seated DB Shoulder Press - 4 sets x 10 reps
Start light then add weight each set.
#2 Start a timer. At the start of each minute, do 6 pullups.
When you are not doing pullups, in any order and any combination, do:
Hand Release Pushup - 50 reps
Air Squat - 75 reps
As soon as you finish all reps of pushup and air squat, run 400 meters.
No comments:
Post a Comment