B-MG 040
WARM UP: 3 rounds
- 30 Jumping Jacks
- 15 Push Ups
- 30 Air Squats
- 30 Crunches
4 rounds:
- 1 Arm Snatch, 10-25 lbs dumbbell
10 reps each hand
- Knees Up Sprint, 30 sec
- Rotator Cuff Rotations, 5-7.5-10 lbs dumbbells
10 to 15 reps
Bench Press:
- 5 times 5 reps with 1"30 rest in between
With approximately 70% of your 1 rep max.
Ex: 1 rep max at 150 lbs, do 5x5 at 110 lbs.