Cable Row - 10 reps (light weight)
DB Lateral Raise - 10 reps (light weight)
Air Squat - 10 reps
#1 Standing BB Shoulder Press
Do as many warmup reps and sets as you like.
Work up to a max single.
Then take off 15% and do 3 more sets x 3 reps
#2 In any order and any combination, do:
BB Deadlift - 20 reps at 225 lbs
Pullup - 40 reps
Medicine Ball Wall Ball - 60 reps
Double Under - 80 reps
Work EVEN minutes. Rest ODD minutes, until you complete all reps.
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