Equipment
- Box to push against for hanging shapes
- Pair of DBs or KBs for bent row
- PVC
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Warm-up
3 Rounds
12/9 Cal Row
10 x Lunges
10 x Supine Hollow Raises (PVC behind Neck)
10 x Prone Arch Raises (PVC behind Neck)
- Box to push against for hanging shapes
- Pair of DBs or KBs for bent row
- PVC
---------------------------------------------
Warm-up
3 Rounds
12/9 Cal Row
10 x Lunges
10 x Supine Hollow Raises (PVC behind Neck)
10 x Prone Arch Raises (PVC behind Neck)
9/16/2020 - Fitness A
A) 4 Supersets
A1) Hollow & Arch
12 x Blocked Hanging Hollow Push-Back + 10 x Blocked Hanging Arch Pull-Thru
*add band resistance if possible
A2) Pulling Complex
10 x Bent over Dual KBs or DBs Wide Row + 10 x Rubber Banded Behind the Neck Pulls
A1) Hollow & Arch
12 x Blocked Hanging Hollow Push-Back + 10 x Blocked Hanging Arch Pull-Thru
*add band resistance if possible
A2) Pulling Complex
10 x Bent over Dual KBs or DBs Wide Row + 10 x Rubber Banded Behind the Neck Pulls
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Rebecca Bailey 4 months, 1 week ago / Reply
9/16/2020 - Fitness B: 1 + 20
Notes: 53kbs farmer carry, 18lbs for lunges, 1 and 20 cal