7.15.19

A. Warmup

3 Sets NFT

6-8/arm Standing Landmine Press 2121

Reverse Quadruped Crawl 10m Slow Deliberate

6-8 Single Arm Dumbbell Powell Raise 30X0

+

Shoulder Mobility 3-4mins

Supine Shoulder Flexion With Thoracic Mobilization

B. 3 sets of

Barbell Z Press

4141; 4-6reps x 1 sets; 3-5reps; x 2 sets

Single Arm Dumbbell Upright Row

2121; 6/arm

C. 3-4 Sets record each time, KB weight and # of push ups

30sec Sorenson Hold

30m Dual Kettlebell Front Rack Carry (TOUGH FOR YOU)

30sec Feet Elevated Ring Row Hold (challenge to make your body position this week more horizontal)

8-10 Diamond Push Ups 30X0

*based on your energy levels and time restraints stop at 3 sets or complete 4.

D. 3 sets of

Handstand Hold

30-50sec Unbroken

*extend your sets from last week *if you need to break up the set into multiple sets to reach 30sec that is OK

Supinated Pull Up Isometric

30-50sec Unbroken

*if you need to break up the set into multiple sets to reach 30sec that is OK

Supine Toes to Bar

31X1; 8-12reps

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