Friday, January 31, 2024

A1)DB front foot elevated split squat.

x8/side x 2 sets

same weight as last week for all working sets

have 3 warm up sets

A2)DB external rotation

2020 x 8/side x 3 sets

B)Super set:

2-4 explosive pull ups or ring rows

-into-

20 db curls

-rest :30-

x3 rounds

Explosive pull ups are control down and fast up

if you can pull fast you can add weight.. but the pull shouldn't be a slow grind.. it's a fast movement

C)Workout.

For time:

1k row

30 pull ups

60 wall balls 20/14#

1k row