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.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Strict Toes to Bar x 6-10 reps @ 2110
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Stationary Dips
9 Push-Ups
12 Alternating Dumbbell Snatches
A.
DB shoulder press @ 15kg DBs
Russian step ups @15kg
Strict knee raises
B.
Snatches @ 20kg Db
Total rounds: 6 rounds + 6
part B – 6 rounds 35 LB; Ring dips
M55
A. 30lbs dbs
B. Ring dips, 35lb snatch
6 rounds plus 1 snatch
Same workout two days in a row?
Yes thought that was odd also…