Warmup - Do 2 rounds of:
Retract, Rotate, Press - 6 reps
Unweighted BB Standing Shoulder Press - 12 reps
Air Squat - 12 reps
#1 BB Push Press - 5 sets x 6 reps
Start light then add weight.
Try to finish heavier than 4/6.
#2 Do 4 rounds of:
Overhead BB Hold - 30 seconds
Tire Flip Jump Through - 3 reps
Goblet Squat - 12 reps
DB Row - 18 reps (9 reps each side)
Double Under - 24 reps
REST 1 minute
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