4. Dezember 2023
Dez
04
Rowing Pick Drill x 5 minutes
+
3 Sets
– 10 Scap push ups
– 10 arch to hollow Swings
– 5 DB Goblet Complexes (1/side reverse Lunge + 1 Goblet Squat)
10 minutes Practice:
1 – Kipping pull-up Box drill (Single Foot on Box):
5-10 reps x 2 sets
Rest 1 minute
into
2 – Low to High Magnitude Kip Swings:
5-10 reps x 2 sets
Rest 1 min between sets
For max reps:
4 sets
2 minutes ON/ 1 minute OFF:
– 6 CTB Pull-ups
– 9 Hand release Push-ups
– 12 dual DB front squats @ 22.5/15kg
pick up where you left off
rest 4 min before switching formats
4 sets:
2 minutes ON/ 1 minute OFF:
– 3 bar muscle ups
– 6 dual DB devils presses @ 22.5/15kg
– 12/10 cal row
pick up where you left off in the previous set
Half Kneeling Shortened Hamstring Isometric:
7 sec/side x 2 sets each leg
Standing Feet Banded Poses Marches:
60 sec
