Warm-Up.
Overhead Movement Prep
Pec Activation
Then…
A.
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 9 minutes of:
9 Dumbbell Push Presses
9 Push-Ups
18 Mountain Climbers
Warm up completed
A.
Dumbell z press @ 12.5kg db’s
Dip @ 8, 7, 6, 5, 4 bodyweight.
B.
Db push press @ 12.5kg db’s
Total rounds: 4 + 13 reps