WEEK 2 – Day 8, Wednesday – 21st April 2021

Week 2 – Day 8

Warmup:
PreHab Upper 2
Single Arm Bottoms Up KB Carry x 10m/arm
Band Pull Aparts x 15 reps
Passive Ring Hang x 30sec
x 2-3 Sets
https://youtu.be/b3tBSvvNaoA Single Arm Bottoms Up KB
https://youtu.be/4aihpiz8O0k Passive Ring Hang
https://youtu.be/MnDpmNYUjbc Band Pull Aparts

A) HOT START WARM UP

4-5 Sets
Assault bike 12/9 cals
6 Burpee Box Jump Overs 24/20″
30 Double Unders *use your weighted rope if you have one)
rest walk 60sec

*Build your pace on the bike with each set

B1) Strict Bar Dips

31X1; 5,5,4,4; rest 90sec
*weighted if you can today
https://youtu.be/JR0PUrVAFyA

B2) Wide Grip Strict Pull Up

21X2; 3-5reps; rest 90sec x 4
*weighted if you can today
https://youtu.be/dWB-hEfgMD4

C) For Time @ Grinder Pace

20 Tall Kneeling KB Alternating Push press 53/35
5 Rope Climbs 15′
35 Cal Row
25 GHD Sit Ups
20 Tall Kneeling KB Alternating Push press 53/35
25 GHD Sit Ups
35 Cal Row
5 Rope Climbs 15′
20 Tall Kneeling KB Alternating Push press 53/35d
https://youtu.be/gQoekljRC7M Rope Climbs
https://youtu.be/_6wLV7HJnWc Tall Kneeling KB Alternating Push press
https://youtu.be/BJ1EDxUn1ZQ GHD

D) Static back

5mins – Nasal Only Breathing
https://youtu.be/WmZGZwEO34Q