INTERMEDIATE 02/06/2021

Movment prep:
Incline T Raises
(face down, raising straight arms at 90 degrees)
Incline Y Raises
(face down, raising straight arms at 45 degrees)
Incline I Raises
(face down, raising straight arms in front)

Biceps Opening Curls
Triceps Opening Extensions

A. Strength
3 sets of:
Landmine Press x 8-10 reps (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps

B. Conditioning

3 sets for max reps, each against a 3-minute running clock:
in heats of 2 or 3

Row 500 Meters
Dumbbell Push Press x Max Reps
Rest 2 minutes between sets.

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