Warm-Up> 10 minutes
1. Sitting Dual Axis Shoulder Press (plate loaded)- 20x; Goal Weight: M>25# each side; F>5-10# each side
2. Standing Barbell Curls (medium-grip/use E-Z curl barbell- approx. 20#)- 20x
*Goal Weight: M>60# (e-z bar weight included/breakdown: 2>10#plates each side + bar)/F>30# (breakdown: 1>5# plate each side + bar)
3. Burpees- 10x
*Rest 30 sec
ROUND TWO:
1. Sitting Dual Axis Shoulder Press (plate loaded)- 20x; Goal Weight: M>30# each side; F>10# each side
2. Standing Barbell Curls (same as above)- 20x; Goal Weight: M>60-70#; F>30#
3. Burpees- 12x
4. 50 yard Run
*Rest 30 sec
ROUND THREE:
1. Sitting Dual Axis Shoulder Press (plate loaded)- 20x; (Same Weight As Round Two)
2. Standing REVERSE Barbell Curls (same as above)- 20x; (Same Weight as Round Two)
3. Burpees- 14x
4. Weighted Jump Rope (use 6# heavy rope)- 100x
*Rest 30 sec
ROUND FOUR:
1. Sitting Dual Axis Shoulder Press (plate loaded)-20x (Same Weight)
2. Standing REVERSE Barbell Curls (same as above)- 20x (Same Weight)
3. Burpees- 16x
4. Stair Sprints (skip every other step)- 10x (up/down=1)
*Rest 30 sec
ROUND FIVE:
1. Decline Alternating Sit-up Twist-30x
2. Bent-Over DB Front Raises- 20x (Light-to-Moderate Weight)
3. Alternating DB Bicep Curls- 20x (Heavy)
*Do #2 & #3- 3 sets
*After 3rd set- Do #1 and add M.B. or Plate
ROUND SIX: FOUR SETS
1. MB Behind the Neck Overhead Throw-Downs- 20x
2. One Hand On MB/One Hand On Floor Push-Up with alternating M.B roll- 10x
*Right Hand on M.B./Left Hand On Floor/Go Down Into A Push-Up/Come Up, Use Right Hand To Roll Ball Over To Left Hand/Repeat Process
Great Job! Done And Complete
Cool-Down & Stretch- 10 min
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