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.