12 Dec 2023 – Circuits
Circuits #
Circuit 1, 3 rounds #
- TRX field goals x 20
- Scapular push-ups on Smith machine x 30
- Wide neutral-grip cable pulldown @ 160lb x { 12, 15, 15 }
- DB lateral scapular raise neutral grip @ 12lb x 12
- Isometric squat supine grip cable pulldown @ 180lb x 12
- ViPR pulls @ 6Kg x 20 (each)
- Diamond grip suitcase crunches @ 15lb x 20
Circuit 2, 3 rounds #
- Seated supine-grip cable pulldowns @
- DB reverse flyes bent-over @ { 15lb, 12lb, 12lb } x 15
- TRX gator chops x 20
- Straight-arm rope pulldown @ 40lb x 15
- Planking and walk-up on step x 20 (each)
ViPR pulls → meant as a similar movement to the KB pullthrough of therapy
- Previous: 11 Dec 2023 – Therapy
- Next: 13 Dec 2023 – Rucking, Therapy