Hey all !!!

Apparently the whiteboard did not post this am so here we go !

5 rounds
Overhead press (Kettlebell, dumbbell or barbell) x 6
Single arm row(db or kb) x 8(r,l)
Push ups or dips x 10-15

5 rounds
Sumo squat x 6
Plyo jumps x 5
Kb or db walking lunges

3 rounds
Russian twists x 20-30
Weighted get up sit ups x 10

Train Hard. Train Smart


Leave a Reply

Your email address will not be published.