Events for November 2022

Thursday, 5/12
May 11, 2016
Base Camp, 5/14/2016
May 13, 2016

Warm-Up
4 Rounds of
6 Alt T Push-ups
6 Quadruped Ext & Rotation/side
6 Hip Bridges
6 Superman with Arm Retraction

then,

:30sec Band shoulder Rotations then :
:30sec Band Cross Overs (do both on one side before switching sides)
Rotations at 2:20 mark, Crossovers @ 3:20 mark in video

Strength – Floor Press (35 min)
Prep:
1 x 5 w/bar;
2 x 5 working up in weight

Work:
8-8-6-6-4-4
Follow each working set with one exercise, alternating between:
A) 20 Plate Russian Twists
B) 15 Supinated grip Band Pull Aparts (palms up)

Finisher
30sec Death by Pushups (8 Minute Cap)
Working in 30 Second intervals, start with 1 Push-up and add an additional push-up each interval until failure (do not have to be unbroken).

Comments are closed.