FRIDAY 5/2

STRETCHING/ WARM UP

  • 2X30s SEAL POSE + 10 HOLLOW BODY ROCKS + 30s SINGLE ARM BANDED LAT STRETCH/SIDE

SKILL/ CORE WORK

  • KIPPING PULL UP PROGRESSION

  • 4X30 WEIGHTED RUSSIAN SEATED TWIST 20/10 LBS + 10 BOAT CRUNCHES (NON WEIGHTED)
    REST 2 MINS

CONDITIONING

FOR TIME

  • 18/12 CAL ASSAULT BIKE

  • 16 ALT. DB DEVIL PRESS 50/35 LBS

  • 18/12 CAL ASSAULT BIKE

  • 32 ALT. DB SNATCH 50/35 LBS

  • 18/12 CAL ASSAULT BIKE

  • 16 ALT. DB DEVIL PRESS

  • 18/12 CAL ASSAULT BIKE

peter nguyen