Performed strength exercises in this workout.
|
Mobility - A-frame
·
|
 8 reps |
| |  |
|
Scapular pushups
· Shoulders
|
8 reps |
| | |
|
Scapular pullups
· Shoulders
|
6 reps |
| | |
|
Face pull - Resistance band
· Shoulders
|
8 reps |
| | |
|
Cuban rotation & press against wall - Dumbbells
· Shoulders
|
6 x 4.0 kg |
| | |
|
Mobility - A-frame
·
|
8 reps |
| | |
|
Scapular pushups
· Shoulders
|
8 reps |
| | |
|
Scapular pullups
· Shoulders
|
6 reps |
| | |
|
Face pull - Resistance band
· Shoulders
|
8 reps |
| | |
|
Cuban rotation & press against wall - Dumbbells
· Shoulders
|
6 x 4.0 kg |
| | |
|
Pullup, eccentric, with weight
· Back
|
4 reps |
|  | |
|
Z-press - Barbell
· Shoulders
|
4 reps |
| | |
|
Pullup, eccentric, with weight
· Back
|
4 reps |
| | |
|
Z-press - Barbell
· Shoulders
|
4 reps |
| | |
|
Pullup, eccentric, with weight
· Back
|
4 reps |
| | |
|
Z-press - Barbell
· Shoulders
|
4 reps |
| | |
|
Lateral raises /flyes - dumbbells
· Shoulders
|
12 x 5.0 kg |
| | |
|
Pushup
· Chest
|
12 reps |
| | |
|
Lateral raises /flyes - dumbbells
· Shoulders
|
11 x 4.0 kg |
| | |
|
Pushup
· Chest
|
11 reps |
| | |
|
Lateral raises /flyes - dumbbells
· Shoulders
|
10 x 4.0 kg |
| | |
|
Pushup
· Chest
|
10 reps |
| | |
|
Reverse flyes in rings
· Back, Shoulders
|
6 reps |
| | |
|
Wood chop - Cable
· Abs
|
10 x 15.0 kg |
| | |
|
Wood chop - Cable
· Abs
|
10 x 15.0 kg |
| | |
|
Reverse flyes in rings
· Back, Shoulders
|
6 reps |
| | |
|
Wood chop - Cable
· Abs
|
10 x 15.0 kg |
| | |
|
Wood chop - Cable
· Abs
|
10 x 15.0 kg |
| | |
|
Reverse flyes in rings
· Back, Shoulders
|
6 reps |
| | |
|
Wood chop - Cable
· Abs
|
10 x 15.0 kg |
| | |
|
Wood chop - Cable
· Abs
|
10 x 15.0 kg |
| | |
|
Pullup hold, static - Bar
· Back
|
 20 seconds |
| | |
|
Sideplank on elbow
· Abs
|
|
| | |
|
Sideplank on elbow
· Abs
|
|
| | |
|
Farmers carry, front rack - Kettlebells
· Abs, Back
|
30 seconds |
| | |
|
Pullup hold, static - Bar
· Back
|
20 seconds |
| | |
|
Sideplank on elbow
· Abs
|
|
| | |
|
Sideplank on elbow
· Abs
|
|
| | |
|
Farmers carry, front rack - Kettlebells
· Abs, Back
|
30 seconds |
| | |
