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  • Sergiy Gabbe

Wednesday 21 Jul 2021

Warm up

2 Rounds

20 PVC Pass-Through

10 Goblet Squats with plate

10 RDL with Plate

10 Plate Bent-over Row


-into-


Couch Stretch 45sec per side


-into-


2 Rounds

1 Banded Monster walk complex

- 10 Steps forward

- 10 Steps back

- 10 Steps left

- 10 Steps right

5 Banded Slow squats

5 Pull ups


Strength

Front Squat


15 min to find 1 Rep Max


1 x 8 @ 50%

1 x 5 @ 60%

1 x 3 @ 70%

1 x 1 @ 80%

1 x 1 @ 90%

1 x 1 @ 95% +

Work out

E3MOM x 15min

10 Front Squat 50/35kg

10 Pull-ups

10 Lateral Burpee Over the Bar

RX +:

BB – 70/55Kg

C2B Pull-ups

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