Cable Row - 10 reps (light weight)
Seated DB Shoulder Press - 10 reps (light weight)
Air Squat - 10 reps
#1 Standing BB Shoulder Press - 6 sets x 3 reps
Set 1 is heavy. Go heavier than your top set from 1/13.
Sets 2-6, take off 10% from set 1
#2 This is 4 rounds of continuous work.
Burpee Pullup 5-8-11-14 reps
Plate Front Raise 5-8-11-14 reps
BB Row 14-11-8-5 reps
BB Push Press 14-11-8-5 reps
18" Bodyweight Step Up - 5 reps on each side every round
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