Hit 3 sets of 15 for 5-5-5 Pull-ups where you hit 5 reps of the top 1/2 immediately into 5 reps of the bottom 1/2 followed immediately by 5 reps of 1 1/2 where you do a full rep into a half rep (the top half) counting it as one, and repeat of course.
Then hit 3 sets of 5 for Scapula Pull-ups
Moved onto 3 sets of 8 per side for 1-arm Dumbbell Rows
Got in 3 sets of 8, 10 and 10 per side for Meadow's Rows
Nailed 2 sets of 15 for Tight Arch Rocks
Then got in 3 sets of 10 for Weighted Pelvic Rocks taking only 10 seconds of rest between sets
Moved onto 3 sets of 20 for Weighted Frog Crunches taking only 10 seconds of rest between sets
Finished up with 3 sets of 10, 10 and 8 for Parallel Bar Leg Raises, taking only 10 seconds of rest between sets.
Great stuff!!
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