Warm-Up:
A. Mobility - Hips / Shoulders B. Dowel - Dynamic Movements Activation - 3 sets
Strength A: 12 EMOM Odd minutes - 8 BB Deadlift Even minutes - 30 Sec Wall Plank Hold Strength B: 12 minutes 3 sets A1. - 8 BB Push Press (lift from floor) A2. - 6 Plate Push-ups __________________________________________ 3 Sets B1. - 10 Bent Over Rows B2. - 3 Straight leg rope climbs Finisher - Partner You go, I go (Pace Setter) Partner 1 (Pace setter) - 1 arm 20m plate carry - Right arm down / Left arm back Parnter 2: Round 1: Empty bar bicep curls Round 2: Box Dips Round 3: Band Iso - Curl Hold Round 4: Isolated Narrow pushup hold @ bottom
0 Comments
Leave a Reply. |
ProgrammerChris Giesking Archives
September 2017
Categories |