Warm-up
200m Jog
20 Trunk Twists
10 Dislocates
20 Swinging Bear Hugs
Static Hang from the bar x 30seconds
5 Wall Slides at slow tempo
10 Pull-Ups
Followed by…
Two Sets:
Dead Bugs x 10
Handstand Practice (freestanding or against a wall) x 60 seconds
Strength and Skill
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
Go as heavy as possible! Then…..
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
Shoulder Press 1×3
Shoulder Press for load:
#1: 3 reps
Push Press 1×3
Push Press for load:
#1: 3 reps
FITNESS and PERFORMANCE and Home Workout 200618
Every 6 minutes, for 18 minutes (3 sets) for times of:
500 Meter Row or 500m Run
50 Air Squats
25 Push-Ups
Mobility
LAX to Feet and Pecs
Roll Posterior
Couch Stretch
Scoring:
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