5-10 min Warm-Up

Then:
Stretch

Then:

2×5 wall squat
2×5 shoulder dislocates

30-45 sec rest in between sets

Then:
4x 30 sec word/30 rest squat jumps

4x 30 sec work/30 sec rest push-ups
Then:

weighted pull-ups
5x 3

1-1:30 min rest in between sets

Then:
5x 5 ring dips

1-1:30 min rest in between sets

Then:

Row
2x500m
1:1 work to rest ratio

2 min rest

2x 1,000m
1:1 work to rest ratio

Then:

Stretch/Foam Roll

View All Posts