Strength – Back squat
1×20 (light weight)
3×15 (moderate weight)
1×20 (moderate weight)
rest 6 min
Seated Dumbbell Shoulder Press
1×10 (light to moderate)
3×6 (heavy weight)
1×15 (moderate to heavy weight)
rest 5 min
Barbell Up-right Row
4×8 (moderate to light weight)
- must be strict (no legs)
- squeeze at the top
rest 4 min
Core – windmills
3×10 (each side)
- use light dumbbells 10-25lbs
rest 1 min
side planks
3×30 sec each side