A. Dynamic Stretches
B. (For quality)
2 minute max: box dips
30 Dbell bicep curls
50 hollow ups
50 super-man
C. (For time)
(3 rounds)
9 Dbell push press
9 reverse sit ups with 3 second negative/ come down
(3 rounds)
7 Dbell push press
7 reverse sit ups with 3 second negative/ come down
(3 rounds)
5 Dbell push press
5 reverse sit ups with 3 second negative/ come down
(If no access to heavy weights; the repetitions for push press will be: 12, 10, 8)
D. Static stretches
Comentarios