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Friday 14th sept

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Warm up
Shoulders

Strength: Push/Pull volume
Shoulder Press x10-15 tempo
superset
Ring rows x10-15 tempo
x5 sets

Wod:
1min on each for max reps
1min Bike for kcals
1 min hang clean and push press 35/25
1 min sit ups
1 min air squats
1 min rest
2 Full rounds