Week 1 – Day 3
Warmup:
PreHab Upper 1
Yoga Push Up x 10
Prone Snow Angels x 10
Scapular Pull Ups x 10
x 2-3 Sets
https://youtu.be/_AOxb-7uwEE Yoga Push Up
https://youtu.be/vSou6Vup5W8 Prone Snow Angels
https://youtu.be/pE8PJsWEV7k Scapular Pull Ups
A) HOT START WARM UP
4-5 Sets
Row 250/225m
8 Ring Push Ups
4 Burpee Box Jumps 24/20″
rest walk 60sec
*Build your pace on the rower with each set
*If you are shorter on time today only hit 4 Sets and move on.
B1) Strict Bar Dips
22X2; 6,6,5,5; rest 90sec
https://youtu.be/JR0PUrVAFyA
B2) Mixed Grip Pull Up
22X2; 3-5reps; rest 90sec – switch grip each set x 4
https://youtu.be/C20GlCxLX7c
C) For Time @ Grinder Pace
40m Sled Push
20 GHD Sit Ups
8 Wall Walks
40/34 Calorie Assault Bike
8 Wall Walks
20 GHD Sit Ups
40m Sled Push
D) Static back
5mins – Nasal Only Breathing
https://youtu.be/WmZGZwEO34Q
Recent Comments