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1 Set

3mins

NOTE: Every twenty seconds change modality between low, medium, and mid-high intensity

2 Alternating Sets

NOTE: Keep arms straight at all times, work hard to manipulate scapular position only.

5 Sets

  • 5 @ 75% - 105kg
  • 5 @ 83% - 116kg
  • 5 @ 85% - 119kg
  • 5 @ 88% - 123kg
  • 5 @ 90% - 126kg

Rest: 2mins between sets

Method: Normal

NOTE: Keep elbows high and torso upright.

1 Set

3mins

NOTE: Medium to low modality, reduce pace every minute.
3