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) Biceps Opening Curls x 5/5/5 reps
Overhead Squat
Every 2 minutes for 10min 2-3 OHS with a pause at bottom of squat
Back Squat
Every 2min for 10 min 4 reps @ 80% of 1rm
Row Intervals
For 15 min complete 15 30 sec intervals at 90% effort 30 sec rest between interval