WARMUP:
2 x 250m row ~OR~ 3 x 200m run ~OR~ 3 x 600m bike w/20 barbell bent rows after each set (increase speed each round up to ~80%)
30sec childs pose stretch
20sec hollow hold
20sec archer hold
25 PVC pass thru (locked elbows) for speed and some shoulder heat
10 PVC pass thrus slow and steady for the deeper stretch
McGill Big 3 (focus on core stability)
5 ROUNDS:
1MIN MAX REPS bent row 105/75
1MIN MAX REPS handstand push-ups
2MIN REST between rounds
(SCORE: TOTAL REPS for each movement)
- POST YOUR RESULTS TO COMMENTS.
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