Workout 71921

Workout 71921
 
Warm up:
Row (slow) or job (slow) 250m
+
10 minutes or 3 rounds of
10 air squats
10 push up
10 walking lunges
10 light Russian kettle bell swings
 
Then:
Back Squat warm up 5-7 mins
3 back squats with just the bar (good form)
3 back squats with little weight (good form)
2 back squat with same weight (good form)
+
Workout:
back squat- 5x@50%, 5x@55%, 5x@60%;
rest 2-3 min b/t sets (% are the percentage of 1 rep max weight. If 1rm is not known start light and work to moderate load.)
+
Then
+
B1. 10 ring dips; rest 20 sec
B2. 7-10 pull ups (strict if possible) ; rest 90 sec x3
+
Then
+
For Time:
15-12-9
box jumps
standing press - DB's (light weight)
 
Cool Down: 200 meter walk, 15 minutes of dynamic shoulder to chest to thigh/hip stretching. Roughly 30 seconds per stretch
 
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Please consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experience chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity. Also if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this training plan if your physician or health care provider advises against it.If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you encounter an injury while performing this plan please seek medical advice before continuing. The use of any information in this program in solely at your own risk.

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