Contrast Training:
3 sets of:
3-5 explosive Push Ups (Scale to higher hand position or do drop Push Ups)
Rest 30s
5-8 Floor Press at Tempo 22X1 (use DBs/KBs, single arm if needed or Barbell - alternative: 5-10 Push Ups at same Tempo)
Rest 60-90s
3 sets of:
8-10 DB/KB/Back Pack Pull Overs (low hip position)
10-20s bent over row iso hold (at belly) into ME bent over rows (max 20reps) into 10-20s eccentric after last rep (use DBs/KBs/Backpack/Barbell)
Rest 90s
3 Rounds For Time of:
10 Front Rack/Goblet alt. rev. Lunges (KBs/DBs/Barbell/Backpack)
20 Single arm Push Press (10 each side with DBs or KBs / with Backpack do 20 Shoulder to Shoulder Push Press / with Barbell do 10 Push Press)
30 russian Twists
- 5min Time cap -