Retract, Rotate, Press - 6 reps
Unweighted BB Standing Shoulder Press - 9 reps
Air Squat - 12 reps
#1 BB Deadlift - work up to a heavy set of 2 reps
Go heavier than 1/11/22.
#2 DB Row - 4 sets x 10 reps each side
Same weight all 4 sets.
#3 This is continuous work.
In 12 minutes, do as many rounds as you can of:
Goblet Squat - 12 reps
BB Row - 12 reps
Seated DB Shoulder Press - 12 reps
BB Curl - 12 reps
BB Nosebreaker - 12 reps
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