Week 7 – Day 33
Warmup:
Scapular Strength Isometrics
Wall Facing Handstand Hold 20sec
Single Arm PassiveRing Hang x 20sec/arm
x 4 sets
https://youtu.be/7J_x9uMtr-o
https://youtu.be/hUC_f45ZStI
A) HOT START EMOM
EMOM x 12-15mins
1st – 40sec Row
2nd – 3 Wall Walks
3rd – 8 Single Arm Devils Press Alternating Arms
*Choose to go 4 or 5 rounds based on your timing for the session and how your body is feeling
*Build your pace on the rower every set
B1) Elevator Handstand Push Up
3-5reps (pause half way down, at bottom, half way up, and top on all reps); rest 45sec x 3
*increase difficulty if needed with a deficit by placing hands on plates
https://youtu.be/s8cWbKeM4bo
B2) Strict Bar Dip
5050; 3,3,3 rest 45sec
*Work weighted reps if you can. These are 10sec repetitions. Show Control!
https://youtu.be/LXkp2QJ5ASo
B3) Archer Pull Up on Rings
21X2; 2-4/arm; rest 90sec x 3
*Perform all reps on one arm before switching. Rest as needed between arms.
https://youtu.be/H49htfRg6Tw‘
C) 3 Sets – Grinder Muscle Endurance
6 Burpee Box Jumps
200m Run
6 Burpee C2B Pull Ups
rest walk 60sec
2 Rope Climbs 15′
Row 12/9 Cals at damper 10
10m KB Front Rack Walking Lunges
rest walk 60sec
D) Static back
5mins – Nasal Only Breathing
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