Monday, April 29th

Workout of the Day
Fitness
“2 Sets NFT 6/arm @ 40X1 Half Kneeling Landmine Press
rest 15sec
Tall Plank Banded Lateral Crawl 7m/side Slow Deliberate
rest 15sec
6-8 Dual Standing Plate External Rotations 30X0 rest 60sec”
A1)
Barbell Z Press
3131; 5,4,3; rest 60sec
A2)
Single Arm Dumbbell Cuban Press
3121; 4-6/arm; rest 90sec x 3
B1. Handstand Pushup Negatives
51A3; 4-5reps; rest 45sec *read the tempo as follows 5 Second Eccentric 1 Second Come off Wall A – assist yourself to the top of the rep again by kicking up 3 Second hold at top of the rep
B2)
Weighted Pronated Pull Up Negative
51A3; 4-5reps; rest 45sec x 3 *read the tempo as follows 5 Second Eccentric 1 Second Come off Bar A – assist yourself to the top of the rep again by jumping up with the help of a box 3 Second hold at top of the rep *Perform at Bodyweight if tempo is hard to manage.
B3)
Banded Reverse Crunch
30X1; 8-12reps; rest 90sec x 3
C. 2-4 Sets NFT
10 Dumbbell Deadlift @ 20X0 30m Dual Kettlebell Overhead Carry (TOUGH FOR YOU) 30sec Supinated Grip Body Row Hold 20 Banded Tricep Extensions 10X0 rest 90sec
Monday
“Segmented Quadraped CARs x 3 ea direction
Standing Hip Cars x 3 Ea Way
Hip Sleeper x 8 Reps Ea leg

” 5 attempts to Find 2 RM Deadlift off 25lb Plates
SS
T Bar Row 3 x 6-8 *add weight @1131
Single Leg BB RDL x 4-6 ea leg @1131

“AMRAP 10
20 Hollow Rocks
:20 Star Plank Ea
10 Cal Bike

100 GHD Back Extensions

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