Week 5 – Day 23
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/MnDpmNYUjbc
https://youtu.be/4aihpiz8O0k
https://youtu.be/b3tBSvvNaoA
A) HOT START WARM UP
4-5 Sets
5 Burpee Box Jump Over 30/24″
15/13 Calories Assault Bike
10sec Single Arm Ring Plank/arm
rest walk 60sec
*Build your pace on each set
B1) Strict Ring Dip
22X1; 3-5reps; rest 45sec x 4
*Moving to less stable surface this week with rings – Aim for DEEP range of motion on every rep before thinking about adding any weight
B2) Single Arm Bias Pull Up
20X1; 3-4/arm; take 15sec break between arms; rest 90sec x 4
*added a pause this week at the top – be sure there is no pause at the bottom
https://youtu.be/LQWLtCxYgYw
C) 3 Sets – Grinder Muscle Endurance Work
12 Cal Row (Damper Setting 10)
24 Weighted Rope Double Unders
12 GHD SIt Ups
rest walk 60sec
20m Sled Push HEAVY
5 Tall Box Jumps
2 Rope Climbs 15′
rest walk 60sec
D) Static back
5mins – Nasal Only Breathing
https://youtu.be/WmZGZwEO34Q
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