This is a nasty one!
It will test your strength endurance, explosive power, grip strength and mental toughness….and it may leave you a bit sore over the weekend 🙂
(5 sets of 5 reps for all movements)
Explosive Push Ups
Explosive Lunges – 10 as high as possible.
Cable Row Isometric Hold 30 sec.
Alternating DB Chest Press – 20 reps
Split stance alternating DB rows – 20 reps
Glute Ham Raise – 5-8 reps
1 leg Stand Ups – 5-8 each leg
1 Arm Rope Waves, Claw grip DB in other hand – 1 minute as hard as possible.
* we doubled up the rope to make it thicker (harder on the grip)
Feel free to adjust the movements, weight, rest periods and intensity to suit your ability level.
If you’re unsure or have questions, leave a comment.