FITNESS

Warm-Up.

“Mind Muscle” Overhead Movement Prep

Followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Then…

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Seated Overhead Press x 12-15 reps @ 2111
Station 2 – Long Lunge Hold x 45-60 seconds
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 30-40 seconds each side

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

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Maciej Krawczyk
Maciej Krawczyk(@speedmateo)
October 23, 2021 8:06 am

A:

  1. 12 reps @ 2x DB 5 kgs
  2. done
  3. 15 reps
  4. 30 sec

B:6 rounds @ 9 cal Row, 12 DB 2x 10 kgs, 6 SPU

Mark killebrew
Mark killebrew(@mrkillebrew1)
October 21, 2021 7:53 am

Did all the accessories training as well

B.Complete as many rounds and reps as possible in 12 minutes of:
200 meter run
12 Dumbbell Push Presses
10 bent over rows
3 rounds