December 19, 2023 – Fitness

Warm-Up | Fitness
Two sets of:
Medball Pec Walk x 30 seconds
Chest to Wall Handstand Hold x 30 seconds
Alternating Cossack Squats x 30 seconds

Followed by…

One set of:
Single-Arm Dumbbell Front Squat x 5 reps
Single-Arm Dumbbell Push-Press x 5 reps
Single-Arm Dumbbell Hang Clean x 5 reps
Perform all nine repetitions on one side, then switch

Then…

A.
Three sets of:
Tempo Bench Press x 5 reps @ 21X1
Rest 45 seconds
Stationary Dips x 10-12 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps @ 2111
Rest 45 seconds
L-Sit x 45-60 seconds (accumulated)
Rest 45 seconds

B.
Five rounds for time of:
5 Wall Walks
10 Dumbbell Hang Cleans
10 Dumbbell Push Presses