Air Squat - 15 reps
Pushup - 15 reps
Kettlebell Deadlift - 12 reps
DB Reverse Fly - 12 reps
Unweighted BB Back Squat - 9 reps
Unweighted BB Standing Shoulder Press - reps
#1 BB Back Squat (regular tempo)
Do as many warmup reps and sets as you like.
Work up to a 1 Rep Max. No drop sets.
#2 Do one round of:
DB Incline Bench Press - 21 reps
Cable Row - 18 reps at 100 lbs
DB Lateral Raise - 15 reps
BB Row - 12 reps
Medicine Ball Wall Ball - 9 reps
REST one minute
Burpee - 20 reps
REST one minute
DB Incline Bench Press - 9 reps
Cable Row - 12 reps at 100 lbs
DB Lateral Raise - 15 reps
BB Row - 18 reps
Medicine Ball Wall Ball - 21 reps
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