Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
try this for a shoulder warm up – 3×15 (3×7 girls) strict hang clean and presses with the 45lb bar guys
Strength – Superset dumbbell bench press and dumbbell single arm bent over row
5×5
- go slow and controlled and focus on perfect reps
rest 4 min
Stamina – complete the list:
4 min of dumbbell swings (or kettlebell swings)
rest 1:30
4 min of dumbbell snatches
rest 1:30
4 min of dumbbell goblet squats
rest 1:30
4 min of hanging knee raises
- use a 30-50lb dumbbell
- go hard for the 4 min and keep rest to a minimum