Week 6 – Day 28

Warmup:
PreHab Upper 3
Tall Plank Theraband Lateral Walk 20’/side
Single Arm Trap 3 Raise w/ DB Isometric x 10/arm (slow and light)
Scapular Ring Rows x 10 (pause 1sec at top)
x 2-3 Sets
https://youtu.be/w2s9W71MEhg
https://youtu.be/AmUF2mokq40
https://youtu.be/pNMl265Vq18

A) HOT START WARM UP

4-5 Sets
100m Run
25 Double Unders
100m Run
6 Dumbbell Burpees (chose a light load)
rest walk 75sec

*Build your pace on each set
https://youtu.be/AUmrtIzF4IE

B1) Elevator Ring Dip

4-6reps (pause 2sec at each position of the dip); rest 45sec x 4 sets
*If you are very confident at bodyweight on these reps, then add some load for the last couple.
https://youtu.be/QIWu6eeJUr4

B2) Archer Pull Up on Rings

31X1; 3-5/arm; rest 90sec x 4
*Perform all reps on one arm before switching. Rest as needed between arms.
https://youtu.be/H49htfRg6Tw

C) 3 Sets – Grinder Muscle Endurance Work

14 Ring Push Ups
12/10 Calorie Assault Bike
10 Box Jump Overs 24/20″
rest walk 60sec
10 KB Rack Box Step Ups 20/16″
2 Rope Climbs 15′
200m Run
rest walk 60sec

D) Static back

5mins – Nasal Only Breathing