5 sets, @increasing effort:
6-8 pull-ups @21X1
20 hollow plate pull-overs
6-8 deficit push-ups
45 seconds reverse plank
4 rounds for time:
15 toes to bar
50′ dumbbell front rack walking lunges
OR
4 rounds for time:
12 toes to bar
50′ dumbbell front rack walking lunges
3 X Tabata = 12 min DB Push press Air squat Bent over DB row Step back lunges DB hang clean Cossack squats Machine intervals 4 x 2:30work/ rest 1
20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8
20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,
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