Accessories
Glute Bridge Dumbbell Bench Press (3:0:X:0)
4 sets x 8 reps @ 40#s
Dual Dumbbell Prone Row (2:0:X:2)
4 sets x 8 reps @ 35#s
Ring Face Pull (2:1:X:0)
3 sets x 10 reps
Ring Plank (Feet Elevated)
3 sets x 45 sec @ 12" box
Conditioning
50 sec Wall Sit
12 Ring Push Ups (2:0:X:1)
6 Dumbbell Snatch each arm (60#)
Rest 2 min
4 rounds
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