3 Sets:
:30 Row
10 Arm circles with change plates
10 Band pull apart (palms up)
Then…
Shoulder Press (4 x 10)
Every 2:00 x 4 sets: (week 3 of 3)
10 strict press
8 DB Bent Over Reverse Fly
8 DB Up right row
Last week of 10s, next week we will drop down to 6s on strict press. The last 2-3 reps of each set of 10 should be a grind!
Then….
5 Sets:
2:30 Work/ :30 Seconds of Rest
500/400m row
Amrap Bench press in remaining 2:30
135/95
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