Workout overview
| 1. 90DPU |
| 2. MAPPU |
| 3. L-sit liftovers |
| 4. Supinated push-ups |
Equipment needed: parallettes
Warm-up
| Exercise | Reps |
|---|---|
| A. Wrist circles | 10 ea direction |
| B. Elbow circles | 10 ea direction |
| C. Shoulder circles | 10 ea direction |
| D. Wrist push-ups | 10 ea side |
| E. Push-ups | 10 reps |
| F. Shoulder flexion stretch | 60 secs |
1. 90DPU (+/- band-assistance)
2 sets of 2-4 reps with 3 min rest
RPE: 8-10 (0-2 repetitions in reserve)
2. MAPPU (+/- band-assistance)
2 sets of 3-8 reps with 3 min rest
RPE: 8-9 (1-2 repetitions in reserve)
3. L-sit liftovers
2 sets of 6 reps (each side) with 2 min rest
RPE: 8-10 (0-2 repetitions in reserve)
4. Supinated push-ups
2 sets of 12 reps with 2 min rest
RPE: 8-10 (0-2 repetitions in reserve)
Cool-down
Perform 1 round
| Exercise | Duration |
|---|---|
| A. Scorpion rotation stretch | 60 secs ea |
| B. Shoulder flexion stretch | 60 secs |
| C. Shoulder extension stretch | 60 secs |
| Exercise | A. Scorpion rotation stretch | B. Shoulder flexion stretch | C. Shoulder extension stretch |
|---|---|---|---|
| Duration | 60 secs ea | 60 secs | 60 secs |
CONGRATULATIONS!
YOU'VE COMPLETED
