3 rounds 12-10-8
Bench (Flat or Decline)
Thruster (Squat with a Push Press)
Bent Over Row
Pull Ups
Lat Pulldown
21’s – Bicep Curls (do 21 each time, 7 bottom half, 7 top half, 7 full curls)
Calf Raises
One Arm Tri Pushdown (ea arm)
Rest 1 min between rounds or do 1 minute jump rope
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