WARMUP (15):
3 Minute Assault Bike
Lunges Down & Back
Squats with Plate
CrossOver Symmetry Variations
STRENGTH (20)
Every 2:30 For 15 Minutes
Pause Front Squat
10, 5, 5, 3, 3, 3, 3
95, 115, 125, 135, 145, 155, 155
CONDITIONING (25)
2 Rounds
30 Cal Row
15 Strict Press 115/95
30 Cal Row
15 Strict HSPU
30 Cal Row
15 Dips
STRETCH
Shoulders
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