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  • Sergiy Gabbe

Monday 21 Jun 2021

Warm-up

Bike 2 min


-into-


2 Rounds

10 PVC Shoulder Dislocates

10 PVC Kanga Squats

10 Scap Pull-Ups

10 Scap Push-ups


-into-


2 Rounds

10 BB Kanga Squats

10 Shoulder Press

5 Pull ups

5 Push ups to Down Dog


Strength (15 min)

Barbell Strict Press


1 x 6 @ 50% 1RM

2 x 5 @ 55% 1RM

2 x 3 @ 65% 1RM

2 x 2 @ 70% 1RM


*60 sec rest between sets

Work out

FOR TIME 4 ROUNDS 20/15 Cal Row/Ski/Bike 15 Pull-Ups 20 Overhead Squats (40kg/30kg)


RX + : 50kg/40Kg


(Score is Time)

(Time Cap – 22 min)

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