12-9-6-3
Increase weight as you go
SDHP
Tricep Kickbacks
5 Pull Ups – No band
Front Squats
Lunges (total)
5 Pull Ups – No band
Tricep Extensions
Choice Row
Plyo Ball Abs: 3 x
25 Regular
25 Right Side + 25 Left Side (alternating side to side, 50 total)
20 Pass the ball from feet to hands (laying on back, every time the ball is in your hands it's 1)
20 Pike Ups
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