Monday Jan 24

Party Pump Combo

Warm Up

EMOM

 

Min 1: 10/8 C2

Min 2: 10 Push Ups

Min 3: 10/8 C2

Min 4: 5 Ring Row

 

Mobility

  • Wall Slides
  • Ball into Pec

Strength

Party Pump combo

5 Sets

5 Bench Press @ 3010

5 Pull ups (Weighted)

Workout

9 RFT

3 HSPU

6 T2B

10m Front Rack Dual KB Walk 24/16Kg

RX+

9 RFT

6 HSPU

9 T2B

10m Front Rack Dual KB Walk 32/24Kg

SC

9 RFT

3 HSPU on AbMat

6 T2B/Leg Raisers

10m Front Rack Dual KB Walk 16/12Kg

Fit

9 RFT

3 HSPU on Box

6 Laying Leg Raisers

10m Front Rack Dual KB Walk 12/8Kg

Goal: Pressing + Midline Stability

Extras

Gymnastics

21-18-15-12-9-6 CTB

100-80-60-40-20-10 DU

 

Conditioning

EMOM 30Min

Min 1: 12/10 Cal Ski

Min 2: 8 Alt DB Step-ups 24”/20” 22.5/15 Kg

Min 3: 20 Sec Standing bike sprint

 

Core

10 min

 

40 on/20 off

 

Mountain Climbers

Hollow Hold

Plank Walk Outs

Superman’s

Windshields Wipers

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