PM
[A] Shoulder and leg banded mobility
[B] Warm-up
3 Rounds
10- Dip hold- alternating knee sides
10- Dip hold- knee ups
10- Dip hold- crunches
[C] 3 Rounds TABATA
30 second of work/ :45 seconds of rest
Straight bar dips
Decline push-ups (Slow)
Diamond push-ups
Slow dips
Mountain climbers
Close tricep extension
Skull crushers
[D] 2k Row- Recovery
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