8kg x 7 reps x 2 sets
12kg x 7 reps x 2 sets
16kg x 5 reps x 2 sets
Single Military Press
18kg x 3 reps x 1 set
18kg 3 reps with chain + 3 reps w/o chain x 2 sets
24kg x 3 reps with chain + 3 reps w/o chain x 3 sets
2 Hand Swings
24kg, 28, 32, 36, 40, 44kg swings x 7 reps each low to high 3 rounds, 18 total sets
1-hand swings
24kg x 10 sets 5/5 reps
Swiss ball pushups
5 sets 5 reps
Post by Yogi Steve Hkc.
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