elitelhenice
led 3

3.1. 2019 WORKOUT

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Warm up:

2 Rounds of

20s of bar hang supinated grip

4/4 monkey swings

 

 

10 scap pull-ups

10 shoulder circles hanging from the bar

 

 

 

 

Then

2 Rounds of

20 knee to elbow mountain climbers

10 plank to down dogs

60s of plank hold

 

 

 

 

Strength: Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Supinated- Close grip Strict Pull-Ups x 6-8 reps (add weight if you’re capable of maintaining tempo and rep range) Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 30-meters) Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps (60-80Kg/30-40Kg) Station 4 – Dumbell Strict Overhead Press x 15 reps (maintain the tempo – each set should take exactly 45 seconds and each rep should be smooth and controlled movement)

 

Workout:

3 Rounds of: Against a 3-minute running clock… 400 Meter Row/ 400m Airbike/ 150 singles+50 DU Max Reps of Burpee Box Jump-Overs (24″/20″) Rest 3 minutes between sets

 

Postworkout:

Your choice

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