2 sets:
60 sec bike/ski/row
+
1) 10 reps Single Arm Kettlebell Front Rack Cyclist Squat
2) 3 reps/per side 90/90 Goblet Squat Hip Extension
https://www.instagram.com/p/CQReSA4LynY/?utm_source=ig_web_copy_link
3) Dynamic Adductor Stretch x 10/side
https://youtu.be/YOjQdmylMFE
4) Cobra Single Leg Goodmorning Hold x 5 reps with 3-5 sec hold.
https://youtu.be/v7K5ZjDOREI
5) Low Switch Cossack Squat x 6-8/side
6) :30 Supinated grip dead hang
Vertical Pull Hypertrophy
3 sets:
6 Weighted Strict Pull Ups (or strict pull ups/ring rows)
12 Kipping Pull Ups (quarter kipping pull ups/beat swings)
25 Hollow Body Pull Downs
Rest 3:00 b/t sets
Vertical Push Hypertrophy
3 sets:
6 Strict HSPU (or box HSPU)
12 Kipping HSPU (or dB Strict Press)
25 Band Z Press
Rest 3:00 b/t sets
WOD
A) 3 x 500m at rate 24-28
1:45 rest between
rest 5 mins
B) 6 x 250m at rate 26-30
1:00 rest between
Cash Out
Superset the following exercises for 2 sets. Rest 30 – 60 seconds between sets.
Work at a moderately challenging weight in Week 1. Target 5lb increase / week.
Pendlay Row
2 x10
Top Half Chin Up
2 x MAX
Incline Chest Supported Reverse
Dumbbell Fly
2 x10
