Proper form and execution of each exercise is paramount to injury-free progression. To better assist in reaching your fitness goals, if you are unfamiliar with these exercises or the proper form necessary for their execution, please utilize YouTube instructional videos or refrain from them altogether.
Warm up: Dynamic shoulder and hip mobility
6 Sets, Superset: rest 2 mins between sets
6-8 Push Press, moderate weight
Max pull ups
4 Sets: rest 4 mins between rounds
300 m run
400 m run
20 DB Snatches (moderate weight, alternate arms)
Slow jog 200m
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Please consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experience chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity. Also if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this training plan if your physician or health care provider advises against it.
If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you encounter an injury while performing this plan please seek medical advice before continuing.
The use of any information in this program in solely at your own risk.