Retract, Rotate, Press - 6 reps
Seated DB Shoulder Press - 9 reps
Air Squat - 12 reps
#1 BB Deadlift - work up to a moderately heavy set of 2 reps
Go heavier than your top set of 4 reps from 1/5/22.
#2 DB Row - 4 sets x 10 reps
Same weight all 4 sets.
#3 Start a timer:
EVEN minutes - BB Push Press - 4 reps
ODD minutes - Pullup - 8 reps
When you are not doing push press or pullup,
in any order and any combination, do:
Burpee - 30 reps
American Kettlebell Swing - 40 reps
Cable Row - 50 reps at 100 lbs
You are done with #3 when you finish all reps of burpee, swing,
and row.
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