Banded Pull Apart - 15 reps
Unweighted BB Standing Shoulder Press - 12 reps
Unweighted BB Back Squat - 9 reps
#1 Cable Row - 2 sets x 9 reps
Do as many warmup reps and sets as you like.
Set 1 is a max set of 9 reps.
Go heavier than 9/18/20.
Then take off 10% or 20 lbs (subtract the larger number) and do
1 more set x 9 reps.
#2 Start a timer.
EVEN minutes - In any order and any combination, do 40 reps of BB Row
at 135 lbs and 80 reps of Air Squats
ODD minutes - 8 Burpees
You are done with #2 when you finish all reps of row and air squat.
#3 EZ Curl Bar Nosebreaker - 3 sets x 12 reps
Same weight for all 3 sets.
No comments:
Post a Comment