Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 Standing BB Shoulder Press - 6 sets x 3 reps
Start light then try to add weight each set.
#2 BB Deadlift with a 2 second PAUSE at mid-shin (on the way up only).
6 sets x 2 reps. The pause is right after the barbell breaks contact with the
floor. Slow and controlled. Start light then add weight each set.
#3 In 11 minutes, do as many rounds as you can of:
Inverted Row - 10 reps
Medicine Ball Wall Ball - 15 reps
Sledgehammer VS Tire - 10 reps each side
Plate Pull - 80 feet
DB Ground to Overhead - 5 reps each side
Close Grip Pushup - 15 reps (tips of thumbs about 2" apart)
WORK 3 min.-REST 1 min.-WORK 3 min.-REST 1 min.-WORK 3 min.
After the 1 minute rests, just pick up where you left off.
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