1)Pullups: neutral: x6/ wide:x5-5-5/ neutral w/ weight:20x5-5/ neutral:x10/ 5 muscle ups
2)Bench press: warmup sets then 105x5-115x5-115x5-95x12
3a) 1 arm dumbbell standing overhead press: 30x9-9-8-8
4b)Inverted row (palms down): 8-8-8/12 (palms up)
Finisher:
20 overhead swings w/25lb kb
8 ab wheel rollouts(negatives-go as far out on toes, then drop to knees to pull back up)
3x
10 sumo deadlift high pull burpees w/25lb kb
Plank variations(2 sets plank arm reaches, 2 sets plank pushups)
4x
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