Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 Standing BB Shoulder Press - 3 sets x 15 reps
Start light for the first set. Add weight for sets 2 and 3.
#2 BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).
3 sets x 5 reps. The pause should be right after the barbell
breaks contact with the floor. Slow and controlled.
Start light, you can add weight for sets 2 and 3, but stay
pretty light.
#3 In any order and any combination, do:
BB Push Press - 30 reps at 95 lbs
Air Squat - 60 reps
Cable Row - 30 reps at 100 lbs
Overhead Bumper Plate Walk - 200 meters
DB Row - 30 reps each side at 60 lbs
Run - 400 meters
WORK 2 minutes, REST 1 minute, WORK 2 minutes, REST 1 minute, etc.
until you complete all reps/distance.
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