PRE WARMUP (7)
2 Minute Strapless Row With Low Stroke Rate
(Raise Intensity Every 30 Seconds)
(Raise Intensity Every 30 Seconds)
Alternating Single Leg Lunges
Dumbbell Walking Good Mornings
Dumbbell Walking Good Mornings
10 Hollow Banded Pull-Downs
WARMUP (10)
3 Quick Sets
Kick to Handstand
Dip Stand Support With Turnout
STRENGTH (30)
3 Supersets of:
A
6 Tricep-Push-Ups
6 Beat Swing + Knee Ups
B
4 Decline Tricep Push-Ups
8 Renegade Rows
C
10 Dragon Flags + 10 Toe Touches
8 Barbell Rows
STRENGTH (30)
Static Holds
PIstols
Static Holds
PIstols
STRENGTH
ReplyDelete3 Sets
8-12 Z-Press
GYMNASTICS
EMOM 6
1-2 Tricep-Push-Ups +
2 Light Renegade Rows (1 Per Side)
EMOM 6
2 Pike Push-Ups +
2 Heavier Renegade Rows (1 Per Side)
A. These do not have to be unbroken, you may rest in a downward dog between reps
B. You may opt to use an Abmatt as a target
VOLUME
3 Sets
20 Bench Dips
10 Tempo Ring Rows 3221