Workout

Warm up: 10 minutes or 3 rounds

5 strict press with just a barbell (no weight)

10 pushups

10 sit ups

10 KB swings 

+

Then:

Strict Press find 1 RM; rest as needed between sets 

then

Every minute on the minute for 10 minutes

Odd: regular grip Wtd Chin Ups 3-5 reps #25+ lbs (second minute)

Even: Regular grip Bench Press 5-7 tough (first minute)

+

Then

+

5 minutes total of planking rest as needed

 

Cool down: shoulder mobility and stretching


Leave a comment