STRETCH DAY!
EMOMx12
1) 3 Weighted wide grip pull-ups
*tough but sustainable loads
2) 8-10 Supinated single ring rows
3) 8-10 Bar hanging oblique raises (L)
4) 8-10 Bar hanging oblique raises (R)
SEESAW DB BENT OVER ROWS
3x12-16 alt. -Rest :45
KAYAK LAT PULLDOWNS
3x12-16 alt. -rest :45
SUPINATED CHIN OVER BAR HOLD
3xAMSAP -Rest 3:00
6-8x through nasal breathing only:
6-8x through nasal breathing only:
ACTIVE RECOVERY
6-8 RDS
3 min AB
2 min Ski /ROW/ERG
1 min Light Jog
Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o
Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
