A. High Bar Back Squat @ 20×1, 6-8 reps x 4 sets, rest 2-3 minutes.
B. DB Standing Press @ 21×1, 5-7 reps x 4 sets, rest 2 minutes.
C. Band Tricep Pushdown , 15-25 reps x 3 sets, rest 1:30 between sets.
C. 5 Sets of the following @ High Aerobic Effort:
10 Goblet Squats Tough Weight
400 Meter Row
Rest 90 seconds between sets
Keep same row pace the whole time is goal. Partner up on this for some friendly competition.
10 Goblet Squats Tough Weight
400 Meter Row
Rest 90 seconds between sets
Keep same row pace the whole time is goal. Partner up on this for some friendly competition.
Performance:
Mobility, stretch, Crossover Symmetry Iron Scap routine.
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