Warmup:
50 Ball Crunches
25 Right Side Ball Crunches
25 Left Side Ball Crunches
21-18-15-12-9-6 reps of the following
Cleans (increase weight as reps get smaller)
Single Leg Squat with opposite foot on a bench
(for squat only: do 21, 15, 6 numbered sets with you right leg and 18, 12, 9 numbered sets with your left leg)
Seated Row (increase weight as reps get smaller)
not for time, work for form
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