Warmup - Do 2 rounds of:
DB Reverse Fly - 12 reps (light weight)
Seated DB Shoulder Press - 12 reps (light weight)
Air Squat - 12 reps
#1 Seated DB Shoulder Press - 4 sets x 10 reps
Set 1 - 10 reps at 90% of your top weight for today
Set 2 - 10 reps at top weight for today
Sets 3+4 - 10 reps back down at 90%
#2 Do 4 rounds of:
DB Reverse Fly 10 reps
DB Lateral Raise 10 reps
Plate Front Raise 10 reps
REST between rounds.
#3 With a partner, do:
24" Box Jump 60 reps
Goblet Squat 150 reps
Inverted Row 120 reps
Regular Pushup 200 reps
DB Ground to Overhead 80 reps each side
Only one partner working at a time. Number of reps is the total
for both partners. Finish all the reps of box jump before you
move on to goblet squat. Finish all the reps of goblet squat
before you move on to inverted row, etc. Divide up the reps however
you want.
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