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RR Mod

Warm up

Core
8 reps
15-20 reps
Shoulders

Strength

Pair 1
7-10 reps

Rest 90 seconds

6-10 reps

Rest 90 seconds

7-10 reps

Rest 90 seconds

6-10 reps

Rest 90 seconds

7-10 reps

Rest 90 seconds

6-10 reps

Rest 90 seconds

Pair 2
4-10 reps

Rest 90 seconds

Rest 90 seconds

4-10 reps

Rest 90 seconds

Rest 90 seconds

4-10 reps

Rest 90 seconds

Rest 90 seconds

Pair 3
8-10 reps

Rest 90 seconds

8-10 reps
8-10 reps

Rest 90 seconds

8-10 reps

Rest 90 seconds

8-10 reps
8-10 reps

Rest 90 seconds

8-10 reps

Rest 90 seconds

8-10 reps
8-10 reps

Rest 90 seconds

Pair 4
6-10 reps

Rest 60 seconds

Rest 60 seconds

6-10 reps

Rest 60 seconds

Rest 60 seconds

6-10 reps

Rest 60 seconds

Rest 60 seconds


Core

4-10 reps

Rest 45 seconds

Rest 45 seconds

Rest 45 seconds

4-10 reps

Rest 45 seconds

Rest 45 seconds

Rest 45 seconds

4-10 reps

Rest 45 seconds

Rest 45 seconds

Rest 45 seconds