Warm-up:
400 m Row
20 Ball Slams 15 lbs
1:00 Plank
20 Ball Slams
Main Workout: To be completed in 2 parts
Part 1
Option 1 > 1 Month
Complete 8 Rounds of 20 seconds of work followed, immediately, by 10 seconds of rest, for each of the following:
Jump Ropes or Plate Switches
Complete all rounds of one exercise before beginning the other. Rest 1 Minute between exercises.
Option 1 < 1 Month
Complete 8 Rounds of 10 seconds of work followed, immediately, by 20 seconds of rest, for each of the following:
Jump Ropes or Plate Switches
Complete all rounds of one exercise before beginning the other. Rest 1 Minute between exercises.
Part 2
Option 1 > 3 Months
Complete the following superset, 3 times, (after determining AHAP for OH Push Press)
8-10 AHAP OH Push Press
20 Lateral DB Shoulder Raises 10/15
Minimize rest between each exercise. Rest 2-3 minutes between supersets.
Option 2 < 3 Months
Complete the following superset, 2-3 times, (after determining AHAP for OH Push Press)
6-8 AHAP OH Push Press
20 Lateral DB Shoulder Raises 8/10
Minimize rest between each exercise. Rest 2-3 minutes between supersets.
Option 3 < 1 Month
Complete the following superset, 3 times, (after practicing proper and safe form for OH Push Press)
4-6 OH Push Press 25/45
10 Lateral DB Shoulder Raises 5/8
Minimize rest between each exercise. Rest 2-3 minutes between supersets.
Cool Down:
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We‘re sure gonna miss this guy! We love it when he’s here between semesters!
