Pullup - 5 reps
Pushup - 10 reps
Air Squat - 15 reps
#1 BB Row
1 set x 12 reps
1 set x 9 reps
1 set x 6 reps
1 set x 15 reps
Start light then add weight for the set of 9 and the
set of 6 reps. Then for the set of 15, use the same weight
you did for the set of 12 reps.
#2 Start a timer.
EVEN minutes (0:00, 2:00, 4:00, etc.) - DB Ground to Overhead - 7 reps each side
When you are not doing ground to overheads, in any order and any combination, do:
Cable Row - 50 reps at 100 lbs
Medicine Ball Wall Ball - 50 reps
45 lb Bumper Plate Overhead Walk - 200 meters
Double Under - 100 reps
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