Warmup - Do 2 rounds of:
DB Reverse Fly - 12 reps
DB Bench Press - 12 reps
Unweighted BB Back Squat - 12 reps
#1 Inverted Row - 3 sets x 10 reps with a 2 second PAUSE at the top of each rep
Goal is to do these with legs straight and heels on a bench.
You can break this down into smaller sets and/or have your feet flat on the ground
to get through all reps, just get all 30 reps.
#2 Do 4 rounds of:
BB Bench Press - 6 reps with a 2 second PAUSE at the bottom of each rep
DB Row - 10 reps each side (heavy)
For the bench press, start with a moderate weight and add weight each round.
For the rows, stick with the same weight all 4 rounds.
#3 Start a timer. Round 1 looks like this:
0:00 - Goblet Squat - 13 reps (you pick the weight)
1:00 - Pushup - 13 reps (not hand release)
2:00 - BB Row - 13 reps (you pick the weight)
3:00 - Burpee - 13 reps
Round 2 starts at 4:00 and do 16 reps each exercise.
Round 3 starts at 8:00 and do 19 reps each exercise.
Round 4 starts at 12:00 and do 22 reps each exercise.
You are done when you either finish 4 rounds, or you fail to complete the
required number of reps before the start of the next minute.
#4 BB Incline Bench Press
1 set x 13 reps, 1 set x 10 reps, 1 set x 7 reps, 1 set x 4 reps
Start light then add weight each set. Finish heavier than 3/15/20.
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