Friday
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Minute 1 – Strict Pull-Ups x 6-8 reps @ 21X0
Minute 2 – Supine Ring Rows x 8 reps @ 2111
Minute 3 – Handstand Hold x 45-60 second
Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)
B.
Two sets for max reps:
3 Minutes of Rowing
2 Minutes of Alternating Single-Arm Dumbbell Snatches
1 Minute of Abmat Sit-Ups
3 Minutes of Rowing
2 Minutes of Stationary Dips
1 Minute of Abmat Sit-Ups
Boom Lite
Same as above.
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