W-up: 50-10-50 (Ropes-Burps-Ropes)
"Push Yo-Self"
Push-ups X8 (Chest must hit the floor on each rep)
Band Pull Aparts X 20
Push Press X 8
Body Rows X 8 (Chest to the bar on each rep)
Floor Press-X8
Sit-ups-X20
3 way Shoulders - X8/direction
250m Row
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