Retract, Rotate, Press - 6 reps
Seated DB Shoulder Press - 9 reps (light weight)
Unweighted BB Back Squat - 12 reps
#1 Cable Row - 5 sets x 10 reps
Same weight for all 5 sets. Pick a weight that is challenging
but you can get all 10 reps every set with good technique.
#2 Start a timer.
EVEN minutes - in any order and any combination, do:
Pullup - 40 reps
Unweighted BB Standing Shoulder Press - 60 reps
Air Squat - 120 reps
ODD minutes - 8 reps of DB Thruster
You are done with #2 when you finish all reps of pullup, press
and air squat
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