10 min Warm-Up
Then:
Stretch
Then:
3×10 Shoulder Dislocate
3×10 Air Squat
3×10 Bent Row
3×10 Push-Up
Then:
Squat Warm-Up
1 min rest in between sets
Then:
Squat
3×10 @60%-65% of 1 rm
1-1:30 min rest in between sets
Then:
30 min Running Clock
Pull-Up +
Dips +
Push-Up
break up the sets and rest as you like. goal is to hit 300 reps
Then:
Stretch

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