Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 DB Row - 6 sets x 6 reps
Same weight all 6 sets.
Go heavier than 4/11/22.
#2 This is continuous work.
In 12 minutes, do as many rounds as you can of:
BB Back Squat - 5 reps
BB Push Press - 5 reps
Pullup - 10 reps
Burpee - 10 reps
Run 150 meters
Use the same barbell and same weight for the back squat
and push press. This should be pretty light.
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