Warm up as normal. Ensure shoulders are ready.
Part 1
3 Rounds
5 Squats
10 sit ups
10 back extensions
Part 2
Back Squats
3-3-3-3-3
Weight isn't too heavy today. Get on the barbell and ensure all are done correctly. Keep a fast pace between lifters.
Part 3
15 Minutes
5 Pull ups
10 Push ups
15 Squats
Stretch bum, hammys, and shoulders.
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