Week 7 | Day 14
Referencing the video at the top of the page perform the following warm up
30 seconds run
30 seconds step Up (EZ height)
4 Weighted Squat with 30 Second Pause In Bottom
Set 1/4: Normal Stance
Set 2/5: Wide Stance
Set 3/6: Narrow Stance
Try to add weight to sets 4, 5 and 6. Weight could come in the form of DB, KB, Medicine ball, etc.
8 Ring Row
8 DB Bench Press
0:45 Hollow Rocks
• If you want to increase the weight of the bench press, do so during the 1:30 of rest!
Trap Smash, 2 min per side
• Be sure to move the arm around as much as you can during the massage!