HOMEWOD 14/04/2020

D6E4EBB5-625F-4227-A8DD-ECC08297393F

A.
Warm-Up:
60 seconds Pronated Hang
60 seconds Hip CARS x 3 reps per side per direction @ 5s circle
60 seconds Supinated Hang
60 seconds Squat Therapy @ 3211
.
Rest 60 seconds, and then…
.
B.
Every 2 minutes for 12 minutes (2 sets):.
Station 1 – Single-Leg Box Step-Ups x 5 each leg @ 2222 (try to use a higher box)
Station 2 – Wall Slides x 6-8 @ 3131 tempo
Station 3 – Dragon Flags x 3-5
.
C.
AMRAP in 2 minutes (retest from Week 1, Day 1):
Burpees
.
Rest 2 minutes
.
AMRAP IN 1 minute:
Sissy Squat .
Rest 60 seconds, and then…
.
D.
Two Sets:
Every 90 seconds for 6 minutes (2 sets):.
Station 1 – Single-Arm Banded Tricep Extensions x 10 @ 1131 tempo
Station 2 – “W” Holds x 10 @ 1115 tempo

by Coach G. Falchi

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