Equipment Needed: Heavy DBS (clean & press, close grip press, pikes), Med DBS (Piston press, 1 arm swings) Light Res Band (front to lat raises
90 sec of each exercise/30 sec rest in between each exercise, 60 sec of each exercise/ 15 sec rest in between each exercise, 30 sec of each exercise/ no rest = 19 mins
- Clean and Press x 6-10 reps (Heavy DBS)
- Close grip Bench x 8-12 reps (Heavy or Med DBS)
- Kneeling Speed piston Press x max reps (Med DBS)
- Pullover Pike x 6-10 reps (Heavy DB)
- 1 arm alternating DB Swings x max reps (Med DB)
- goal is 3 sets during the 90 sec rounds
- goal is 2 sets during the 60 sec rounds
- goal is 1 set during the 30 sec rounds
Timed rounds: 30 sec each x 3-4 rounds = 3-4 min
- Pushups
- Band speed front to lat raises (Light Res Band)
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