Next 4 weeks we will be continuing our format of Thursday and Sundays! However, This time we will be alternating different movements every other week to keep things progressive!
Upper Body WEEK 1 AND WEEK 3
8,6,4,8,6,4
A1 – Military Press
12-15reps
A2 – Ring row – wide pronated
2sets 10reps/each
B – Turkish getup
C – 2mins of Push-ups (AMRAP)
———————————————————-
LOWER BODY WEEK 1 AND WEEK 3
1 sets
10 + 7 + 5 reps (RP 15 secs)
A1 – Spartan
A2 – Hollow rock
8,6,4,8,6,4
B1 – High Bar Back Squat 2010
6reps each
B2 – B stance DL 3010
B3 – DB curl
—————————————————
UPPER BODY WEEK 2 AND WEEK 4
8,6,4,8,6,4
A1 – Floor Press 3010
6reps
A2 – Pull-up / leg assisted / hold 3010
3 sets
6reps
B1 – Incline DB press – neutral
8-10 reps
B2 – DB row 2010
—————————————————
LOWER BODY WEEK 2 AND WEEK 4
1:00 each
A1 – Side, Front, Side plank
Accumulate 1:30
A2 – L-sit
8,6,4,8,6,4
B1 – DL
8reps
B2 – DB Lunge
20reps
B3 – Weighted Deadbug
3sets
6reps
C – Chin up