Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by…
A.
For two minutes, perform thigh taps in handstand hold facing against wallx max (accumulated) reps
Followed
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
B.
Four sets of:
Supinated Grip Barbell-Row x 8 reps @ 2111
Rest 60 seconds
Alternating Cossack Squats x 14-20 reps
Rest 60 seconds
C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Double-Unders + 4 Power Snatches 95/65
Minute 2 – 20 Double-Unders + 6 Toes-to-Bar
Minute 3 – 12 Russian Kettlebell Swings (HEAVY)70-80/55lb
D.
Three sets of:
Glute Ham Raises x 6-8 reps @ 3111
Rest 60 seconds
Hammer Curl x 10 reps
Rest 60 seconds