7.23

3-5 minutes of workout prep
ARE squats
X-band walks x 10/side
Single arm OH walk x 20m per arm
push up plus x 10
pull up plus x 10

Then

A.1 Bench Press; 70%x8 reps, 85-90%x1, 70%x8, 85-90%x1, 70%x8
A.2 DL; x1-2 reps x 5 sets, rest 60 seconds, rest 60 sec. @75%
+
30 double arm russian kb swings
30 box jump step overs, 24/20″
9 wall walks
20 double arm russian kb swings
20 box jump step overs, 24/20″
6 wall walks
10 double arm russian kb swings
10 box jump step overs, 24/20″
3 wall walks

~KB weight – 55/35# in each hand

Cool Down
Partner pull up bar stretch x 20 sec. x 3
pigeon pose x 2 minutes per leg
Lizard pose x 2 minutes per leg




Leave a Reply

Your email address will not be published. Required fields are marked *