Retract, Rotate, Press - 6 reps
Seated DB Shoulder Press - 9 reps
Air Squat - 12 reps
#1 BB Deadlift - work up to a heavy set of 6 reps
Go heavier than your top set from 12/18/21.
#2 BB Row - 5 sets x 6 reps
Same weight all 5 sets.
#3 Do 2 rounds of:
BB Ground to Overhead - 6 reps at 135 lbs
Sledgehammer VS Tire - 12 reps each side
Air Squat - 40 reps
Run - 200 meters
DB Row - 12 reps each side with 60 lb DB or heavier
Medicine Ball Wall Ball - 24 reps
REST at least 2 minutes between rounds.
No comments:
Post a Comment