Strength Training:
Shoulder Warm Up (every 2:00):
- Cable Face Pulls: 72x 5x10
- Band Pull Aparts: 5x10
- No Moneys: 5x10
Push/ Pull Superset (every 4:00):
- Landmine Press: 20.5 x10, 40.5 x9, 60.5 x 5x8
- Landmine High Pulls: 20.5 x10, 40.5 x9, 60.5 x 5x8
Arms Superset (every 3:45):
- JM Presses: 113 x 4x10
- DB Hammer Curls: 50x 4x10
Push/ Pull Finisher (every 2:00):
- Chin Up Negatives: 3x3
- Push Ups: 18, 18, 17
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