THURSDAY 09/06

BACK LEVER / HEFESTO

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Rest 1-2 minutes between rounds.

Rest 15-30 seconds between exercises.

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5 Minutes Mobility.

WARMUP × 3 : 25sec. On, 5sec. OFF

1. PLANK SCAPULA SHRUGS

2. HANGING SCAPULA SHRUGS

3. PLANK WALKS

4. BURPEE TOES TO BAR

SET #1 × 3 - 4

1. SKIN THE CAT ×3 EACH. [SUPINATED, PRONATED]

2. WEIGHTED CHIN-UP ×5 / CHIN-UP ×12

3. TUCK BACK LEVER HOLD ×15 SEC.

4. HEFESTO CURLS ×12

5. DORSAL RAISES ×15

6. BICEP CURLS ×12

7. KOREAN DIP ×10

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5 Minutes Stretch.