4 SETS (every 2:30 min)
30 sec Handstand Hold (Box Asissted HS hold, High Plank )
5 Handstand Push Ups (3 HSPU)
3 Wall Walk (1 WallWalk)
Interval Cardio
2 SETS
2 min max bike or run (s1 Shuttle Run)
-rest 2 min-
2 min max row or ski
-rest 2 min-
2 min max WallBall
-rest 2 min-
(reps and calories close the each set)
ACCESSORY
2-3 SETS (rpe 6)
12 DB Reverse Fly
10R-10L Single Db Triceps Kickback
12 Hanging Leg Raise
_______________________
Hips Don’t Lie
Strength: 3sets: Time Cap 15min.
Defic. BB Hip Thrust 15 (RPE-7)
Tall Box Band Singleg Glute Bridge 12+12
Band. Abduct. Knee in/out 12+12
Middle Work: 3 sets: 15min.
- Bench. Asst. Frog Kick 15
2. Foot Elv. Deep Rever.Lunges 12+12 w/DB
3. Defic. KB Sumo Squats 12
Tabata:
Side2Side Squats
S.Leg DL To Knee Ups
Flutter Kicks
Jack Knives
STRENGTH
Deficit Deadlift
%65 3×6
%75 2×5
Close Grip Bench Press
%70 3×6
%85 2×4
4×12 Superset
DB Chest Fly
DB Reverse Fly
4×12 Superset
DB Cuban Press
DB Lateral Raise