Power day
5 sets of:
Max Strict Pull-Up (Scale to controlled lowers)
1:30 rest Between sets
4 sets of:
6 Explosive Push-Ups (Reset each rep and focus on quality height touch chest, clap, or to platform)
8 Supine Row (Scale to feet on ground if needed)
4 rounds (6 minutes) of:
20 second Max Push ups
10 second rest
20 second Max Sit ups
10 second rest
20 second Max Ring Row
10 second rest
4 sets of:
20 Barbell Bicep Curls (empty 20kg/15kg bar)
20 Tricep Extensions (empty 20kg/15kg bar)
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