Friday, November 20, 2020

A1. Sumo Stance Deadlift with chains

using 80% from last week, perform 5 reps x 4 sets

rest 3:00 between sets

A2. Front Delt Raises

22/18/14/10

B1. Cossack Squat

12 reps x 4 sets

B2. Nordic Curls with max effort on eccentric loading

12 reps x 3 sets

C1. Candle Stick roll up

12 reps x 4 sets

C2. 1/2 kneeling Banded Pallof Press "circles"

20 reps one direction x 4 sets

D. Single KB Front Rack Walking Lunge

MAX steps in :45 seconds

rest :90 between efforts