10-20 minute Row @Easy Pace
Then:
2×5 Wall Squat
2×10 Air Squat
2×5 Goblet Squat
2x20m Lunge
2x20m One Armed OH Walking Lunge @ 5-10lbs DB
Then:
2×10 Shoulder Dislocate
Then:
Work up To OHS (Overhead Squat) 1RM
Then:
5×2 OHS @75% 1RM
Rest 2 minutes between each Set
Then:
4x (30sec Work/30sec “Rest”) Push Press @ 10-25lbs DB
“Rest” is in OH Position
Then:
4x (30sec Work/30sec “Rest”) Squat
“Rest” is in Parallel position
Then:
Cool Down with 10 minute Row
Then:
Stretch

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