Week 7 – Day 34
Warmup:
3 Sets
30sec Weigthed Ring Plank (plate on back)
10 Glute Bridge V Walkouts
30′ HS Walk (scale back to 20 wall facing shoulder taps)
https://youtu.be/p3zS2AMqGlg
https://youtu.be/PB1NB0vBpBc
https://youtu.be/5it610ZpB4M
A) Back Squat
22X1; 3,3,2,2; Every 3mins
*build from last week
https://youtu.be/Rvy12jFLBFo
B1) Goblet Box Pistol
30X1; 6-8/leg; rest 45sec x 3
https://youtu.be/KUnDRyv7-nI
B2) Single Arm Dumbbell Bench Press w Band Pull Down
20X1; 6-8/arm; rest 45sec x 3
https://youtu.be/iObrggcWuRc
B3) Legless Rope Climb
2-3reps; rest 90sec x 3
https://youtu.be/pkk2Ha7fs1Y
https://youtu.be/Rjinn8e1eQs
*Scaling Option – perform 2x the reps of Rope Pull To Stand
C) 3 Sets @ 85% Effort
12 Back Rack Reverse Lunges 155/105lbs (6/leg)
12 Toes to Rings
AB 18/15 Cals
8 Clapping Push Ups
8 Front Squats 155/105
rest walk 2:30 (decrease rest to 2:00 after set 2)
*Keep the barbell in the squat rack for both exercises today
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