ANNOUNCEMENTS

 

 

HARDWARE AT HOME

 

WARM UP

 

3 ROUNDS

:30 Hollow

:30 Arch

 

Then…

 

3 ROUNDS

10 Band Pull Aparts / Towel Pull Aparts / Bent Over T’s

6 Push Ups with Rotation at the Top

 

 

PART 1

 

5 Supersets of the following, resting as needed between sets:

A1. Upper Body Pushing Movement of choice: 1 – 10 reps with a :04 pause at the bottom of each rep.

A2. Upper Body Pulling Movement of choice: 1 – 10 reps with a :04 pause at the top of each rep.

 

*These pauses are all about keeping maximal tension during the :04. Squeeze and stay active!

 

 

PART 2

 

3 ROUNDS – “Fight Gone Bad” Style

1:00 Max KB Swings

1:00 Sit Ups

1:00 BW Row / Sheet Row / Table Row

 

 

PART 3

 

Cool Down

2:00 Samson Stretch Each Leg

2:00 Doorway Lat Stretch Each Arm

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