Warm up
2-4-6-8-10 Wall ball
4-8-12-16-20 Cal row
6-12-18-24-30 V ups
Strength
Push press-5 reps at 70% or a heavy 7
Conditioning ABACAD
A-15-12-9-6-3 single arm row
B-Every 90 seconds x 3
5 push presses @ 75%
5/5 single leg deadlifts
C-Push press max reps @ 80%
D-complete 100 push ups and 200 squats throughout the day
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