08. Jul
3-5 minutes of workout prep
sumo squat to stand x 10
single arm farmers walk x 20m per arm
single arm OH walk x 20m per arm
back ext. x 10 w/ 5 sec. hold @ parallel
then
A.1 Incline CG bench press x 4-5 reps x 5 sets, rest 20 sec. **bench on 2 45# plates for incline
A.2 CG RDL @32×1 x 5 reps x5
+
10 ring pushups
10 hollow rocks
10 double arm kb swings, 35/24# in each hand **shoulder height only
rst 60 sec.
x4-5 rounds
Cool down:
bench oh stretch x 30 sec. x2
pigeon pose x 40 sec. per leg
wall stretch for hips x 60 sec. hold