Week 10 – Day 48
Warmup:
Scapular Strength Isometrics
Single Arm Handstand Hold 10-12sec/arm
Single Arm Wtd Active Bar Hang x 15sec/arm
x 4 sets
https://youtu.be/2iOdHLKq2TM
https://youtu.be/5Mky7dpPfjY
A) HOT START EMOM
EMOM x 12-15mins
1st – 45sec Assault Bike
2nd – 10-12 Supine Toes to bar
3rd – (1 Devil Press + 1 Dumbbell Thrusters) x 4-5
https://youtu.be/AckyjE7USU8
https://youtu.be/zlqEtAUds-I
*Choose to go 4 or 5 rounds based on your timing for the session and how your body is feeling
*Build your pace on every set on the cardio piece
B1) Strict Bar Dip
20X1; 4,3,2 rest 45sec
*BUILD FROM LAST WEEK
B2) Eccentric Deficit Kipping Handstand Push Up
31X1; 3-5reps; rest 45sec x 3
*increase difficulty this week with deficit
B3) Ring Assisted Single Arm Pull Up
21X0; 3-5/arm; rest 90sec x 3
*lower the ring for more difficulty
*higher ring makes it slightly easier.
https://youtu.be/Zx3HpyJ_ijg
C) 15min Continuous Grinder
3 Burpee Bar Muscle Ups (Sub 6 burpee Chest to bar Pull ups)
4 Single Arm KB Snatch R 70/53
4 Single Arm KB Snatch L 70/53
2 Rope Climbs 15′
Row 15/12 Calories (damper setting at 10)
D) Static back
5mins – Nasal Only Breathing
Recent Comments