1. DB Squat Jumps, holding 15lb. DB’s: 4x6
2. Shoulder Press mode Wendler week1 : 70%x3 (44kg), 80%x3 (50kg), 90%x3+ (55kg max rép)
Base maxi = 90% de 70kg = 63kg
3a. 45 Degree Back Raises (hold weight plate over chest): 3x15 (Disque de 10Kg)
3b. Seated MB Twists (feet off ground): 3x20 ea side (Ballon de 7Kg mini)
4. Timed one-mile run: You can do this on a treadmill or outside on a track, etc. If you
are unable to run due to injuries, you can substitute this with 2 miles on the exercise
bike or Elliptical. Whatever you choose, make sure you try and complete the distance
in the least amount of time. Record your time!
Finisher
Bah 100 Burpees!
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