the “TOTAL” blueprint – week 2 day 5
2 sets :
- 10 good mornings w/lat stretch at top
- :30 reverse hyper hold (or superman)
- :30 miniband hold (quarter squat/feet balanced)
- 10 squat w/ plate press out
complete the following (30-min)
- 5 x 4 : tempo front squat @ 7/10 RPE
- *2 second down – controlled descent, fast up
- 3 x 8: bench press @ 6/10 RPE
- 8-12 “quality” push ups after each set (hip & chest touch floor)
7-min amrap
3, 6, 9, 12, 15……..etc
- thrusters (95/65)
- pull ups
