09-02-2022
FITNESS
STRENGTH
3 sets of
20(10 each arm) reps of one am dumbell row
20(10 each arm) reps of one arm db bench press while left arm
works isometrically
WOD
3 rounds of:
20 deadlift (60/45)
15 thrusters (60/45)
cash out: 30 box step over(25/15)
BURNOUT
“BODYBUILDING BURNOUT”
3 ROUNDS
16 split squats
16 deficit sumo deadlift
30 hip thrusts(back on box or bench)
REST 1MIN B2N
THEN
3 ROUNDS
15 v-ups
15 v-sit ups
15 hollow rocks
15”hollow hold
REST 1 MIN B2N
THEN
3 ROUNDS
12 zottman curl
12 ring face pulls
12 close grip push ups
FOCUS ON ALL THESE MOVEMENTS ON SLOW ECCENTRIC
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