Exercises | Dense set | |
One arm chinup progression/ Weighted pull ups | 5D3-5 | |
Rep density : | 15-10-10 | |
Pike push ups | 5D8-10 | |
king deadlift | 5D8-10 | |
sprints | 5 x 60meters | |
Extremeties | ||
Toes to bar | 3D8-10 | |
Good mornings | 3D60 sec | |
Breathwork - Cns cooldown | ||
Heart coherence | 5 sec inhale | |
5 sec exhale |
Strength - 20 minutes
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One arm chinup (OAC) progressions:
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Lucid rep density
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Pike push ups
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King Deadlift
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Sprints
Extremities - 6 minutes
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Toes to bar
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