Friday 07/04/2023
“With the new day comes new strength and new thoughts.”
FitneSS
Friday
07/04/2023
Α.
Build to a heavy Single
B.
3sets x 4reps (1.1.1.1) @65-75% 1RM
*20sec rest bt reps
*2sec pause at the knee
-go every 2min-
C.
Box Squats
3sets x 7reps
-rest 2min-
D. (Optional)
10 Rounds of:
10/8cal Assault Bike
10 Kettlebell Swings 24/16kg
E. (Optional)
EMOM x 10min
20sec x Nose to wall shoulder taps
Competition
Friday
07/04/2023
Α.
Build to a heavy Single
B.
3sets x 4reps (1.1.1.1) @65-75% 1RM
*20sec rest bt reps
*2sec pause at the knee
-go every 2min-
C.
Box Squats
3sets x 7reps
-rest 2min-
D.
10 Rounds of:
10/8cal Assault Bike
10 Kettlebell Swings 24/16kg
E. (Optional)
3 alternating sets of:
E1. 12 x Prone Incline Bench dumbell W
E2. 12 x Pronated Dumbell Front Raises
