FITNESS
Warm-Up.
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
What does @21×1 and @2111 mean in the A. section?
A: 60lbs bench
B: 8 min felt slooooowwww