DB Reverse Fly - 12 reps (light weight)
Seated DB Shoulder Press - 12 reps (light weight)
Air Squat - 12 reps
#1 Standing BB Shoulder Press - 4 sets x 9 reps
Set 1 - 9 reps at 90% of your top weight for today
Set 2 - 9 reps at your top weight
Sets 3 and 4 - 9 reps back down at 90%
#2 Do 3 rounds of:
DB Lateral Raise - 15 reps
Plate Front Raise - 15 reps
Same weight all 3 sets. Rest between rounds.
#3 Start a timer
PART A
0:00 - As many Goblet Squats as you can out of a total of 75 reps
1:00 - REST
2:00 - As many reps of Regular Pushups as you can, out of a total of 100 reps
3:00 - REST
4:00 - As many Double Unders as you can, out of a total of 125 reps
5:00 - REST
6:00 - As many Inverted Rows as you can, out of a total of 50 reps
7:00 - REST
8:00 - As many Burpees as you can, out of a total of 50 reps
9:00 - REST
PART B
At 10:00, in any order and any combination, do:
Goblet Squat 75 reps MINUS how many reps you did in PART A
Regular Pushup 100 reps MINUS how many reps you did in PART A
Double Under 125 reps MINUS how many reps you did in PART A
Inverted Row 50 reps MINUS how many reps you did in PART A
Burpee 50 reps MINUS how many reps you did in PART A
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