FITNESS

Warm-Up.

Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps

Followed by…

Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)

Then…

A.
Three sets of:
Incline Alternating Dumbbell Bench Press x 10 reps each arm @ 20X1
(place a med ball under your scapulae; keep one arm fully extended while the other descends and presses)
Rest 15 seconds
Band-Resisted Push-Ups x Max Reps
Rest 60 seconds
Band-Resisted Dumbbell Row x 10 reps each @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups or L-Seated Dumbbell Press
6 Burpee Box Jump or Step-Overs
12 Kettlebell Swings

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