Wednesday, August 5 , 2020

A1. Weighted Inverted Ring ROw HOLD

MAX EFFORT (TIME) X 4 SETS REST :90 SECONDS BETWEEN

A2. WEIGHTED PLANK

:60 SECONDS X 4 SETS

B1. Dbl KB Pendlay Row WITH AN ISO PAUSE

5 REPS X 5 SETS WITH A 3 SECONDS HOLD REST 2:00 BETWEEN

B2. Crush Grip KB Floor Press

22/22/20/15/10

C1. Banded Chest FLys

20 x 2 sets rest as needed

C2. Candlestick Raises

12 x 3 sets

C3. Standing Hip Abduction

30 each hip x 3 sets use an external weight on your thigh rest as needed