Week 8 – Day 38

Warmup:
Scapular Strength Isometrics
Wall Facing Handstand Hold 25sec
Single Arm Passive Ring Hang x 25sec/arm
x 4 sets
https://youtu.be/yJMdgnhtKgI
https://youtu.be/zQ9-0HCqPe4

A) HOT START EMOM

EMOM x 12-15mins
1st – 40sec Assault Bike
2nd – 15m Dumbbell Bear Crawl
3rd – 6-8 Devils Press

*Choose to go 4 or 5 rounds based on your timing for the session and how your body is feeling
*Build your pace on every set on the cardio piece
https://youtu.be/dp0rCQugg00
https://youtu.be/zlqEtAUds-I

B1) Wall Facing Strict Handstand Push Up

3-5reps; rest 45sec x 3

*increase difficulty if needed with a deficit by placing hands on plates
https://youtu.be/QgydbGkTZSE

B2) Strict Bar Dip

3030; 5,5,5 rest 45sec
*Faster tempo slightly this week with more reps – keep working on control
https://youtu.be/JR0PUrVAFyA

B3) Single Arm Rope Pull Ups

4-6/arm; rest 90sec x 3
*switch top arm after 4-6reps
*space the hands out further apart on the rope for more challenge
https://youtu.be/rHsR02mRIYM

C) 3 Sets – Grinder Muscle Endurance Work

30m Reverse Sled Drag
10m Broad Jump
4 Burpee Ring Muscle Ups (Sub burpee C2B Pull Ups x 7)
rest walk 60sec
Assault Bike 12/10 Cals
2 Wall Walks
1 Legless Rope Climbs
1 Rope Climbs
rest walk 60sec
https://youtu.be/tLh3S7PO-Xo
https://youtu.be/vPQv1gmrfUo
https://youtu.be/PNVllaWiF3c
https://youtu.be/JsGNOjxsu9A

D) Static back

5mins – Nasal Only Breathing