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
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