A. Dynamic Stretches
B. (Every minute for 7:00)
4 dbell shoulder press
(Pick deficit for strength)
C. (2 rounds of a 6:00 clock)
3:00 to complete:
(2 rounds)
3 caterpillars
6 devil rows
12 reverse sit ups
3:00 to complete:
(2 rounds)
6 single arm devil press
9 sprawls
12 push ups
(Rest 2:00 after each 6:00 clock)
D. (For Hypertrophy)
16-14-12-10-8-6 each side
Dbell bicep curls
E. Static stretches
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