Week 4 – Day 18
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
https://youtu.be/vSou6Vup5W8 snow angel
https://youtu.be/pE8PJsWEV7k scap pu
A) HOT START WARM UP
4-5 Sets
20sec Handstand Hold
6 Box Jump Overs 24/20″
250/220m Row
rest walk 60sec
*Build your pace on each set
B1) Elevator Bar Dip
5,4,3,3 reps (pause 3sec at each position of the dip); rest 45sec
*longer pauses this week
https://youtu.be/VdIKtkV7q_o
B2) Single Arm Bias Pull Up
30X0; 5/arm; take 15sec break between arms; rest 90sec x 4
*add load if you feel strong here
https://youtu.be/LQWLtCxYgYw
C) For Time @ Grinder Pace
100 Weighted Rope Double Unders
500m Row Damper 10
40 GHD SIt Ups
300m Row Damper 10
20 Box Jump Step Down 30/24″
10 Burpee Bar Muscle ups (Sub – 15 Burpee C2B Pull Ups)
D) Static back
5mins – Nasal Only Breathing
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