2021 | WEEK28 | DAY 3

Thrusday

Warm-Up.

Shoulder Circuit\ Bicep Openers x 10 reps\ Xiopang x 10 reps\ Bent Over Rows x 10 reps\ Bicep Curl + Push x 10 reps

Followed by…

Three sets of:\ Bear Crawl x 20 steps forward\ Bear Crawl x 20 steps backward\ (Sub Box Bear Crawls x 45-60 seconds if space is limited)\ Suitcase Carry x 50′ feet each arm\ (Keep the shoulders square – no leaning)

Weightlifting

Every 3 minutes, for 15 minutes (5 sets):\ Bench Press x 7 reps @ 67-73% @ 80kg

Strength

Five rounds for time of:\ 40 Double-Unders\ 10 Push Presses (135/95 lbs)\ 10 Strict Toes to Bar

Accessory

Weighted Calf-raises