Warm-Up:
Strength:
ME Floor Press: 1RM
Close Grip Bench: 2 x 8 (heavy)
OTM for as long as possible:
3 Push Press/Push Jerks*
3 Strict Pull-ups (weighted if possible)
*Add 10# every minute, when you can't push-press it, do push-jerks
Non-stop for 8 minutes:
Band/Cable Tri's
Band Lat Rows
Rear Delts
*Do 8 burpees between each exercise, go just shy of failure on each.
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