Workout:
4 min per movement
1min of rest
If you finish with more than 1min left you gained 10 extra reps.
-accessory movements: stimulus focus on control throughout the movement. Keeping the movement strict and try not to use the body as momentum.
Rnd1 - 20min
50 Dips matador, rings, or box
100 Wall sit clam shells use bands
50 Landmine Bentover rows 1/2 of body weight
100 single leg V-ups
Rest water break (demo rnd2)
Rnd2 - 20min
50 Bicep curls 30/20
100 Fire hydrants bands
50 LM kneeling press 1/3 of body weight
200 Russian twists 20/15
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