Warm Up: (10 mins)
Lower body lift prep
Shoulder activation
Review: Ring Rows (5 mins)
Set up (hollow body)/shoulder retraction/pull/finish
STRENGTH: Find your max rep set elevated (feet) ring rows (10-12 mins)
Then do three sets @ 65% of that number of reps (eg 10 reps max set to fail, then 3 sets of 6-7 reps)
Rest as needed between sets
Review: Landmine Thruster & Farmer carry (5-7 mins)
WORK: 3 Rounds
10 Landmine Thrusters (90/70)
1 t & b Farmer carry (55+ kb or db)
Cashout: weighted russian twists
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