Minimal & Full Gym
A1. DB/KB Bench “Range” Press: 5 x 10 @variable speed*; rest 1 min
A2. One Arm DB/KB Row: 5 x 8/arm @variable speed*; rest 1 min
note*-for both exercises, drop the weight used by about 20% from last week. Do the first 4 reps of each set at a strict 4040 tempo, then do the last 4 reps in a controlled but fast manner.
B. 3 rounds:
8/8 Side Plank Powell Raises @2020
10 Pronated DB/plate Flyes
C. 3 rounds:
5 Cuban Rotations @3020
20 Spider -OR- Bent Over Curls
20 Kneeling DB/KB French Presses
D. Hang – accumulate 2-3 min, resting only 2 nasal breaths each time you break
note-choose 2 or 3 min based on current strength.