5 inchworms+ push up
8 median nerve floss
20 sec supinated hang
5 dumbell push press
1 min assault bike
8 Push Jerks
(From the floor NOT a max out day! Get solid good lifts. No press outs, stick the landing!)
Superset with :
10 DB Lateral raises (each arm)
Hold on to something sturdy for the DB raise and then bring a light DB from your side to 90 degrees for 10-12 reps on each arm. (1 arm at a time).
Probably about 15-25lb Db range for guys and 5-15lb for ladies.
Make it burn!
Min 1 : 15/12 cals assault bike
Min 2 : 10-12 Ring Dips
Min 3 : 5 Power cleans 185/125