1 min Row
Then complete 3 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Y’s
Then complete 3 sets of:
5 Empty barbell Good Mornings
5 Romanian Deadlifts
5 Front Squats
Then complete 3 sets of:
5 Empty barbell Strict Press
5 Push Press
5 Split Jerks
Any beginners should work with 2 or even 3 reps here with Push Jerk, Split Jerk or Push Press. Do not go for heavy 1 rep if technique is not sound.
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Complete 3 sets of:
15-20 Banded Barbell Curls
15-20 Barbell Supine Triceps Extensions
15-20 Banded Pec Fly’s
Rest as needed