Death by Delts

Posted: January 5, 2012 by Bonnie Pfiester in Shoulders
Tags: , , , , , , ,

5 Stations, 10 Exercises, 4 rounds 

This was my workout today with the BCx Club guys. We did this with partners, but you can totally modify it for a workout alone.  If you have a parter, this is how it works. One person does one active station (like a clean and press) while the other person is at a “resting” station (like hanging from a pull-up bar). The person doing the active work is working as fast as they can to complete 15 reps of the exercise so the other person can take a break. Immediately switch and finish 4 rounds as quickly as possible. If you don’t have a partner, hold the “rest” station for 30 seconds.  - Bonnie

15 Kettlebell Swing (Hip Drive)
Dumbbell Punches
4 X

15 Lateral Raises
Hold Front Raise in up position
4 X

15 Clean & Press
Hang
4 X

15 Rear Delt
Hands overhead holding 25lb sandbag
4 X

15 Shoulder Press
Plank
4 X

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