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
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