Warmup - Do 2 rounds of:
Retract, Rotate, Press - 6 reps
Unweighted BB Standing Shoulder Press - 9 reps
Air Squat - 12 reps
#1 Standing BB Push Press - 5 sets x 6 reps
Start light then try to add weight each set.
#2 Do 6 rounds of:
BB Ground to Overhead - 3 reps
BB Row - 6 reps
Seated DB Shoulder Press - 9 reps
Goblet Squat - 12 reps
Overhead Bumper Plate Walk - 25 meters
(continuous work)
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