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Work Out

Warm up: 2 rounds or 10 minutes
10 high knees
10 butt kicks
10 walking lunges
10 air squats
10 push ups
10 big arm circles each arm
Then:
Warm up with just the bar overhead 10-15 reps
Then
OHS @ 3x@40%, 3x@45%, 3x@50%; rest 2-3 minutes

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then

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Every Minute on the Minute: 8 min

(odd min) Regular grip Pronated Weighted Chin Ups 3-4 reps

(even min)Regular Bench Press @ 3-4

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then

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3 rounds

400 m run

30 jump rope

10 pull ups

 

Cool Down: walk rest 200 m, dynamic chest, shoulder, and hip stretching 15-20 mins.


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