Prehab
20 banded pull aparts
20 second top of dip hold
20 second hollow hold
20 second dead hang
X2
10-12 bench press
Max chin up hold (chin over bar, hold as long as possible)
X4 1min rest between rounds
EMOM 10
Min 1- strict pull-ups
Min 2 - strict dips
(aim for 25 second work, rest for the rest of the minute)
8 half kneeling DB strict press (bottom of lunge)
8 DB Bent over row (two DB at same time)
X5
Tabata ab mat sit-ups
Komentáře