Sunday Open Gym 

Airdyne ( AD) x 5 min

15 mini squats 

3 way Shoulder Mobility w/ Band 

3 sets of

#10 lying left leg abduction x 15-20  
#10 straight leg lifts x 15 

Banded side shufffle walks w/ sling shot band x 2 sets 20 each direction. 

Then:

5 sets

Weighted pull-ups 3-3-3-3-315/15/18/18/18

Alt shoulder taps x 40  

L-sits to h-sits to fatigue ~30sec

Followed by

EMOM x 20 min
1: AD x 30 sec sprint

2: 5 weighted ring dips 5/7.5/7.5/7.5/5

3: Medball V-ups x 10 + 10 medball alt toe touches

4: 4 -5 Strict HSPU

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s