OHP 4.3

Squad Fitness Gardendale, Squad Fitness Homewood – Group Training

DB/BB Strict Overhead Press (4sx10r (Slow Descent))

Choose

◭ 20 KB Shrugs between each set OR

◭ 30 Med Ball Squeezes ▬▬▬▬▬▬▬▬▬▬▬▬

DB Bench Row

∎ Between Each Set do 30 Russian Twist

Reps

∎ 30 Band Tricep Pushdown

∎ 12 TRX Tricep KickBack [ palms up]

∎ 15 Lateral Raise

3x

∎ 15 Incline Bench DB Curl

∎ 25 Feet Up Banded Crunches

3x

◭ Burnout / Extra Credit

∎ 30 Cal Sprint on Bike

or

∎ 200 Bicycle Crunch

or

600/750 Rower