Warm Up
smash upper outside of chest with
lacrosse ball 1 minute each side
banded chest opener stretch 1 minute a side
banded lat stretch 1 minute a side
band pull aparts 10
3 rounds
10 push ups
10 light dumbbell shoulder press
10 balboas
lacrosse ball 1 minute each side
banded chest opener stretch 1 minute a side
banded lat stretch 1 minute a side
band pull aparts 10
3 rounds
10 push ups
10 light dumbbell shoulder press
10 balboas
Strength
Back squats work up to moderate for day
Then
4-5 reps again on the minute for 10 minutes lets add5-10# from last
week this should still be fairly easy this will be a 6 -7 week progression
Then
4-5 reps again on the minute for 10 minutes lets add5-10# from last
week this should still be fairly easy this will be a 6 -7 week progression
Accessory
Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15
Metcon
5 rounds
16 calorie fan bike
20 lunge steps hold 50#/35# db's or a weight you can keep going with
10 dumbbell strict press overhead 50#/35# db's or same as lunge
16 calorie fan bike
20 lunge steps hold 50#/35# db's or a weight you can keep going with
10 dumbbell strict press overhead 50#/35# db's or same as lunge