Triplets
Perform 9 reps of each exercise. Do 3 rounds of a set of three exercises and then move on the the next set of exercise. Use whatever weight (kb, db, etc) you want, but go a bit heavier if possible!
Group A:
Jumping squats
Triple Crush (squat, curl...up and tricep extension)
Deadlift
Group B:
Tactical Lunges
Alternating Single Hand Swings
Straight Arm Touch (hold a pair of dumbbells in your hands, arms at your sides palms facing back. Bring the weights together behind your back, touching them together.)
Group C:
Hi V Press (shoulder presses that go out in a V instead of straight up, so widen your arms when you press up.
Side Planks
High Pulls (like you're elbowing a mugger)
Group D:
Sit Ups
Push Ups
Bicycles (9 reps each leg, alternating legs)
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