Warm up, pre-hab
Do 7 reps of each exercise with no rest. Rest up to 1-2 min between rounds, do 7 rounds.
Bent over row or pull up
RDL (Romanian Dead lift)
Front squat
Push Press and Triceps Extensions at top
Alternating Reverse Lunge
Weighted burped (holding a weight, eliminate the jump)
Ab Roll Outs
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