Pull-up pyramid
10 secs rest for every rep just completed
E.g. 1 rep - 10 secs rest - 2 reps - 20 secs rest - 3 reps - 30 secs rest and so on until you cannot complete the given reps for a set consecutively.
32 reps (7 rounds + 4 reps) in 7.30
INVERTED:
3 x 3 HSPU (facing wall starting in headstand with knees on elbows)
MWOD:
Smash hamstrings with straight leg, then TFL
Classic spinal twist stretch 5 min each side with good breathing
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