Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
followed by…
Two sets of:
Assault Bike x 10 calories
Goblet Squats x 10 reps
Burpees x 5 reps
A.
Three sets of:
15-20 unbroken heavy wall-balls 30/20
*rest :45 in between sets
B.
6×3 Deadlift
*work up to heavy but perfect form*
C.
Every 5 minutes, for 20 minutes, complete:
Assault Bike x 25/20 calories
Hspu x 12 reps