Warm-Up : 10:00 minute Cap
2 Sets, For Quality
8 Inchworm Push-Ups
10 Alternating Scorpions
12 Alternating Box Step-Ups 24/20’’
:14 / :14 second Single Arm Plank Hold
"The Anvil"
3 Sets
9-7-5-3
Burpee Box Jump Overs, 24/20”
Bench Press 70/45kg
Rest 1:1 between sets
Time Cap: 20min
Accessories
3 Sets, For Quality
:15 second Ring Support Hold
Time Cap: 8min
Recovery / Mobility Protocol
2 Sets : For Quality
:30/:30 Lacrosse Ball Pec Smash
1:00 minute Med Ball Overhead Thoracic Extension Hold
تعليقات