FITNESS

Warm-Up.

Royal Coil Movement Primer

Followed by…

Pronated Grip Hang from Bar x As Many Seconds as Possible

Followed by…

Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)

Followed by…

Supinated Grip Hang from Bar x As Many Seconds as Possible

Then…

A.
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1
Station 2 – Strict Pull-Ups x 8-10 reps @ 2111
Station 3 – 3-Position Couch Stretch (Left) x 30 seconds in each position (90 total)
Station 4 – 3-Position Couch Stretch (Right) x 30 seconds in each position (90 total)

C.
For time:
1000 Meter Row
40 Lateral Box Jumps
20 Dumbbell Push Presses

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Andrew
Andrew
November 19, 2021 8:41 am

What does @21×1 and @2111 mean in the A. section?

Cjmoll44
Cjmoll44
November 19, 2021 6:17 am

A: 60lbs bench
B: 8 min felt slooooowwww