Warm-Up:
3 Plane Neck Movements, Shoulder Circles, Squats
Arrow Pulls, Shinbox Swings (circles), Accordions
Workout:
Swings: 1x50(25+25)x20 kg., 1x50(25+25)x24 kg.
Superset:
Push-Ups: 3x10
Inverted Rows on Rings: 3x10
Step-Ups (18" box): 3x10(5+5)x32(16+16) kg.
Cleans: 1x30(15+15)x20 kg.
Jerks: 1x30(15+15)x20 kg.
Bicycle Crunches: 3x30(15+15)
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