Tuesday 11-28 Dynamic Upper

Warm Up:

3 rounds of:

  • 1 min 30 secs jump rope
  • 30 sec tricep pull downs

Strength Work:

1) Bench 6X6x70%

*if you don't have a 1rep max to base working set from then use a weight that you can complete all 8 sets and 8 reps with good form

2) then 3 rounds to "near failure" of the following:

  • shoulder press
  • seal rows
  • dips or box dips
  • hammer curls

3) then 6 rounds of 20secs work/10 secs rest of:

  • weighted lunge twist*
  • side ball slam to side wall slam*
  • burpess

*unilateral movements, 1st round start on (R) next round switch to (L)

** substitute lunge twist with dumbbell snatch if needed

 

 

 

 

 

 

 

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