Apex Performance Training LLC – Performance Training Program (In-Class)
Strength
Push Press (5×5)
5 sets, 5 reps
@RPE 8-9
Rest 1 minute between sets.
Accessory
Dual Dumbbell Lateral Raises (3×12-15)
3 sets, 12-15reps
@RPE 8-9
Option A: SUPERSET
Rest 1-2 minutes between superset
Alternating Dual Dumbbell Shoulder Press (3×20 )
3 sets, 20 reps(10 each side)
@RPE 8-9
Dumbbell Overhead Tricep Extension (3 x Max Reps)
3 sets, Max Reps
@RPE 8-9
Use one of the dumbbells you used for dumbell shoulder press
OPTION B: Metcon
Metcon (No Measure)
25/17 Calories Bike
21-15-9-15-21
Dumbbell Shoulder Press
Push Ups
Rx: 50/35#
Calories before every new set.