Spinal Extension
|
Table Protraction
|
Spinal Crawl
|
Butt Crawl
|
Mountain Climbers
|
Tall Extension
|
Heels Up
|
Forward Fold
|
Inchworm
|
|
Weighted PULLUPS
(6 reps)
|
Weighted DIPS
(8 reps)
|
Gorilla SNATCH
(10 reps /side)
2x only, between rounds
|
|
Split SQUAT
(6 reps /side)
|
Elevated RDL
(12 reps)
|
Front-Mill
(10 reps /side)
2x only, between rounds
|
|
Seated Alternate PRESS
(8 reps /side)
|
Gorilla ROWS
(12 reps /side)
|
Side CRAWLS
(1 min)
2x only, between rounds
|
|
Band Legs Stretch
|
Slow
BREATHING "The Golden Key" |
"Amazing, guys. Boom — NOW YOU ARE ON THE NEXT LEVEL!
12 weeks from weak & unsure >> to strong & capable. I'm proud of you!
Now go and post your win in the community — YOU EARNED THE STRIPES!"
See you in the next one. Rokas
POST YOUR WIN