3 sets as warm-up:
5-10 push-ups
:10 rest
:15 row @ moderate/high effort
:60-:90 rest
10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets, ideally the same movements/variations you performed over the last 2 weeks
+
10:00 @ 60-70% effort – very easy, focus on quality movement over speed and stick to the tempos:
4-5/side single-leg DB Romanian deadlift, 3011
4-5/side single-arm DB Z press (seated on ground)
:30/side single-leg wall sit
+
4 sets:
15m reverse sled drag, heavy!
rest as needed
5:00-10:00 mobility work – coach-led
Post results to comments.
Hey guys how can I follow the FITNESS program that you guys offered?
Thank you.