Thursday 30/03/2023

“If you don’t discipline yourself, life will do it for you.”

FitneSS

Thursday

30/03/2023

Α.

Single arm DB Strict press

Build to a 5RM on each side

-rest as needed-

B.

3 Rounds not for time

10 Deadlifts @35,45,55% 1RM

15 KB Swings @ 24/16kg

20/16cal Row

40sec Weighted wall sit hold

-rest 1min bt rounds-

C.

EMOM x 10:00

20sec Work / 40sec Rest

Handstand Shoulder taps

or

Nose to wall shoulder taps

or

Box Piked Shoulder taps

D. (Optional)

Tuck hold on parallettes

3sets x Max Hold

-rest as needed-

Warm up

1000/800m Row

Mobility

Posterior chain mobility flow

Shoulder mobility flow

---

Competition

Thursday

30/03/2023

A.

Aerobic - Cold Plunge Protocol

For Recovery

3 Rounds of:

8min - Assault Bike

3min - Cold Plunge

8min - Row

3min - Cold Plunge

8min - Ski-erg

3min - Cold Plunge

---