V-Day Special
General Warm-up
Then..,
Every 1:30 x 6 sets:
30 Double-unders/ S.S.D x10 /Rx+ 50Dus
15 Wall Balls 20/14
10 Toes-to-bar/hanging knee raises
Then..,
Weighted Bench Dips video
-with feet elevated-
Set 1: 20reps BW
Set 2: 12reps 45/25 plate
Set 3: 10resp 45/25+
Set 4: 3 Drop Sets (10 heavy/10 lighter/10 lighter) No rest between each.
Set 5: 15reps Moderate weight
*Plates placed on lap
Then..,
BB Curls Chaos. Video
Set 1: 20rep light weight
Set 2: 15reps with :3 Neg build
Set 3: 12rep with :3 Neg
Set 4: 10rep with :3 Neg
Set 5: 100 reps for time. EMPTY BAR!!
Then..,
3 Sets NFT
:30 L-Sit Hold
:30 Hollow Body Hold
:30 L-sit Hang
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