AFAP:
50-40-30-20-10/10-20-30-40-50 reps of:
DB Military Press: @ 20-25-30-35-40lbs
Upright Row: @ 110-100-90-80-70lbs
18:54 - 3:01 PR! That hurt!
300 Reps in under 19 minutes is no joke!
Alternate movements. Start with 50 reps of
Military Presses, then move to 10 Upright Rows, then 40 Presses and 20 Upright Rows,
and so on.
"For our first move, we’ll be performing dumbbell military presses. On this move you’ll want to push the dumbbell like if you’re pushing it through the roof and lock it out. Dumbbell military presses will work our anterior and lateral heads of our deltoids. We’ll follow this up with upright rows which will work our rear delts and to a lesser degree our traps. I like using cables for this movement because you get a good contraction all the way up and all the way down. Use the full range of motion for this exercise and make sure you keep your elbows up. We really want to isolate the target muscle". - kagedmuscle.com
Cash Out:
Rear Rear Fly - 5x8
Overhead Raises - 5x8
*Superset
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