(15-18 minutes)
Foam Roll: Lats, Upper Back, Biceps
8 Kneeling Thoracic + Archers
:45 Prayer Stretch
10 Scap Pull Ups
10 Scorpion Kicks + :30 hold
Then, cycle:
3-5 Bench Press
3-5 Pull Ups
3/3 Cossacks Squats
10 Deadbugs
5/5 Hip Touches
150m Row
Foam Roll: Lats, Upper Back, Biceps
8 Kneeling Thoracic + Archers
:45 Prayer Stretch
10 Scap Pull Ups
10 Scorpion Kicks + :30 hold
Then, cycle:
3-5 Bench Press
3-5 Pull Ups
3/3 Cossacks Squats
10 Deadbugs
5/5 Hip Touches
150m Row
5 rounds for time:
5 Barbell Bench
8 Strict Pull Ups
10 Cossacks Squats
10/10 Side Plank Hip Touches
350m Row
(20 min. cap)
Repeat from 1/31/24
5 Barbell Bench
8 Strict Pull Ups
10 Cossacks Squats
10/10 Side Plank Hip Touches
350m Row
(20 min. cap)
Repeat from 1/31/24