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 minute, on the minute, for 15 minutes (4 sets):
Station 1 – Dumbbell Bench Press x 7-8 reps @ 21X1
Station 2 – Cross Bench Pull-Over x 5 reps @ 4311
Station 3 – Hanging Leg Raises x 8 reps @ 21X1
Station 4 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Left)
Station 5 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Right)

B.
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Toes to Bar
6 Strict Pull-Ups

guest
1 Comment
newest
oldest most voted
Inline Feedbacks
View all comments
Maciej Krawczyk
Maciej Krawczyk
November 5, 2021 11:03 am

A:

  1. 2x DB 14 kgs
  2. 10 kgs
  3. done
  4. KB 24 kgs

B: 5 rounds + 9 cal @ 9 cal Row,12x Leg Raises, 6x PU