DB Row - 6 reps each side (light weight)
Pushup - 12 reps
Goblet Squat - 12 reps (light weight)
#1 Seated DB Shoulder Press
3 sets x 10 reps at a moderate weight.
Same weight all 3 sets.
#2 This is continuous work.
In any order and any combination, do:
Medicine Ball Wall Ball - 40 reps
Cable Row - 40 reps at 100 lbs
Unweighted BB Standing Shoulder Press - 40 reps
Sledgehammer VS Tire - 40 seconds of work each side
Burpee - 40 reps
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