For each exercise, 4 sets of 25 reps and superset each complex as follows:
- Barbell thrusters (just the bar..)
- 25lb. plate shoulder raises
Sprint 400m x 2
- Lat-pull downs
- Cable curls
C2 400m x 2 (under 1:50 / 500m time)
- Triceps push downs
- Side bends
Stretch and re-group. The idea is to keep your heartrate up throughout the entire workout...it should suck a little.
Happy training.
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