Workout of the Day
Fitness
“2-3 Sets NFT
4-6/arm @ 30X1 Tall Kneeling Landmine Press
rest 15sec
15m Crab Walk Slow Deliberate
rest 15sec
6-8 Dumbbell Side Plank Powell Raise 30X0
rest 60sec”
A1)
Barbell Z Press
3111; 4,3,2; rest 45sec
A2)
Dumbbell Cross Body Romanian Deadlift
31X0; 6-8/arm; rest 90sec x 3
B1. Handstand Pushup Negatives (deficit if possible)
61A2; 4-5reps; rest 45sec *read the tempo as follows 6 Second Eccentric 1 Second Come off Wall A – assist yourself to the top of the rep again by kicking up 2 Second hold at top of the rep
B2)
Weighted Supinated Pull Up Negative
61A2; 3-5reps; rest 45sec x 3 *read the tempo as follows 6 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 2 Second hold at top of the rep *Perform at Bodyweight if tempo is hard to manage.
C)
3-4 Sets NFT
“20m KB Mixed Rack Overhead Carry R
20sec Archer Ring Row Hold R
15reps Russian Kettlebell Swings 70/53
20m KB Mixed Rack Overhead Carry L
20sec Archer Ring Row Hold L
20 Bench Dips 20X0 (loaded with DB between legs)
rest 90sec”
Max Effor Lower Conjugate
“Standing Neck CARs x 2 ea direction
Standing Spine CARs x 2 ea
Standing Hip Cars x 2 ea
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 @1151
Cross Body Single Leg KB RDL x 6-8 ea leg @1131
”
“AMRAP 10
50 Double Unders
:20 L-Sit
15/12 Cal Bike or Ski
”
2:00 Plank