Sunday, December 28
The best way out is always through.
Warm-up (NTE 10’)
3 Sets
Dual Bottoms Up KB Rack Carry x 20m
Scapular Push Ups on Elbows x 10
Active Bar Hang x 30sec
Banded Face Pull x 12reps
Accessory
A1) Wide Grip Bench Press: 31X0; 10-12reps;
rest 60sec x 3 Sets
A2) Pendlay Row: 30X1; 10-12reps; rest 60sec x
3 Sets
B1) Strict Bar Dips: 2020; 10-12reps; rest 60sec
x 3 Sets
B2) Body Row: 30X0; 12-14reps; rest 60sec x 3
Sets
15min
30sec Bent Hollow Hold
3 Wall Walks
6 Strict Pull Ups
9 Ring Push Ups
30sec Dual KB Rack Carry
Consistent effort