Tuesday

Tuesday

Choose 1 Modality

Aerobic Work:

AD 2 min

30 sec B.crawl

Run 2 min

30 sec HS hold

Jump Rope 2 min

30 sec FLR on the floor

Row 2 min

x 4 sets

Strength Work:

A. BS 5x5 @ 30X1 – no build; Warm up to 65% and stay.

B. Strict Press 5X5@ 31X3 – no build; Warm up to 65% and stay.

C. Good Mornings 5X5 @ 31X1 - no build. Keep it light on week 1 ((https://www.youtube.com/watch?v=XzD1_jz0si4 ))

+

3RNFT:

10 KB Power Row (( https://www.youtube.com/watch?v=usp4BrW44KM ))

10 Diamond Push Ups

Gymnastic/Core:

A1. HSPU Lower Downs – 5 reps; RAN b/t reps; rest 30 sec after 5th rep

A2. Chin Up Negatives - 5 reps; RAN b/t reps; rest 30 sec after 5th rep

A3. AbWheel Rollouts – 10 reps; RAN b/t reps;

Rest 3-4 mins b/t sets; you should feel fully recovered before you start your next set

X 3 sets

B1. Ring Row Holds into Single Arm archer (if possible); 2-4 reps RAN b/t reps; rest 30 sec after last rep

B2. Wall Walk X 3 reps; RAN b/t reps; rest 30 sec after final rep

B3. Garhammer Raises; 6-8 reps; RAN b/t reps;

Rest 3-4 mins b/t sets; you should feel fully recovered before you start your next set

X 3 sets

+

NFT

10 Gym Length Quadruped Crawls; Put a small change plate on your back (no big plates) for honestly. Hips should be parallel to the floor.

10 Gym Length Double KB Front Rack Carry – you choose wts.