warmup: cardio
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* use moderately heavy weight
50 close grip lat pull
50 shoulder cable crosses
50 plate crunch ups
50 wide grips seated cable row
50 hand stand pushups or military bar press
50 reverse crunches
50 each arm single high incline cable row
50 clean and press
50 dead bugs
outside:
20 plate raise
15 pushup to arm stretch
50 mountain climbers
15 burpees
x3-5 depending on time
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