Lockdown Take 2

UPPRER PUSH

Every Minute on the minute for 6 Minutes

4-8 Press ups (if too easy then pause at the bottom) OR chest press

Every Minute on the minute for 6 Minutes

4-8 Strict Shoulder Press

Every Minute on the minute for 6 Minutes

10-12 Seated Lat Raises

4 Sets

10-12 Arnold press

SUPERSET WITH

12 1 Arm Snatch

BURNOUT

50 Tricep Dips

50 Tricep Kickbacks

50 Push Press

LOWER PULL

Every 2 Minute on the minute for 12 Minutes

10-15 Deadlifts

Every 2 Minute on the minute for 6 Minutes

10-15 Hip Thrusts (if too easy then pause and squeeze at the top)

15-20 RDL

SUPERSET WITH

10-15 Each Side 1 Led Deadlift

BURNOUT

100 Kickbacks

100 Fire Hydrant

100 1 Leg Shiva squats

(100 each leg )

UPPER PULL

Every Minute on the minute for 6 Minutes

`10 Bent over row/ 1 arm row

Every 2 Minute on the minute for 12 Minutes

10 Power Clean / BB or 1 arm

Every 2 Minute on the minute for 12 Minutes

12-15 Prone Fly

3 SETS 12-15

Underhand Front Raise

SUPERSET WITH

Seated Lat Raise

BURNOUT

50 Spider Bicep Curls

50 Dragon Rows

50 Back Extensions

LOWER PUSH

Every 2 Minute on the minute for 12 Minutes (6 sets)

10-15 Low to the curb Squats

Every 2 Minute on the minute for 12 Minutes

12 Front Lunges

Time and let me know the time-

150 Air Squats

100 Swing Lunges (each leg)

100 1 Leg Step Ups (each leg)

100 Jump Squats

GLUTES AND SHOULDERS

Just work your way through it, Drop weight as needed , reps is total for both sides

100 Hip Thrust’s

10 Strict Heavy Press

90 1 Leg Bridge, foot on knee

20 Push Press

80 Curtsy Lunges

30 Lat Raises

70 Back Lunges

40 Bicep Curl to Ptess

60 Low Crab Weighted Side Walk

50 Tricep Push up

50 Good Mornings