8 sets, every 1:30:
3 push press, start @7-8/10, add 0-10lbs per set
4 sets, heavy across:
6-8 ring dips
12 heavy dumbbell pull-overs
90-seconds rest
5 sets:
30 seconds per side, side plank band row
15 seconds rest between sides
Back squat5X5Rest 2:3010 Banded arm wrestlers in between sets 3 sets:8 Chest supported DB Row 5 rounds:500m Row10 burpees over rower
2 sets:30 seconds cat/cow20 seconds hollow hold or progression20 seconds FLR 3 sets:25-50′ seal slider walk10 long sitting plate press 3 sets, for quality:5 candle
20 min Easy:10 Side plank banded row/ side10 slider hamstring curls:30 hollow hold10 Curtsey lunge/side 3 sets building20 single-DB FR step back lunges 5 min
A Kilo website. All rights reserved.