DB Reverse Fly - 12 reps (light weight)
Seated DB Shoulder Press - 12 reps (light weight)
Air Squat - 12 reps
#1 Seated DB Shoulder Press
1 set x 20 reps, 1 set x 16 reps, 1 set x 12 reps, 1 set x 8 reps
Start light then add weight each set.
#3 Start a timer
PART A
0:00 - As many Med Ball Wall Balls as you can out of a total of 60 reps
1:00 - REST
2:00 - As many BB Rows as you can, out of a total of 60 reps
3:00 - REST
4:00 - As many 1" Deficit Pushups as you can, out of a total of 80 reps
5:00 - REST
6:00 - As many Double Unders as you can, out of a total of 125 reps each side
7:00 - REST
8:00 - As many American Kettlebell Swings as you can, out of a total of 60 reps
9:00 - REST
PART B
At 10:00, in any order and any combination, do:
Medicine Ball Wall Ball 60 reps MINUS how many reps you did in PART A
BB Row 60 reps MINUS how many reps you did in PART A
1" Deficit Pushup 80 reps MINUS how many reps you did in PART A
Double Under 125 reps MINUS how many reps you did in PART A
American Kettlebell Swing 60 reps MINUS how many reps you did in PART A
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