Power #3

• Cat-Cow

  testestest

• Extreme Mountain Climbers

• Knee Tuck Push-ups

• Lateral Lunges

Rep/Interval Scheme: 40s Work/ 15s Rest, 9 Rounds (3 circuits)

• Rotational Push-ups40s

• Russian KB Swings40s

• Hollow Body Flutter Kicks40s

Weights must be very challenging. Athletes should utilise the full rest time between sets. Target an RPE of 8

• DB Walking Lunges

  Partner 1 TIMER

• DB Push Press

• Nghỉ (Partner 2)

Rep/Interval Scheme: 40s Work/15s Rest, 8 Rounds

Hammer curl hold requires elbows positioned at 90 degrees. Maintain a Rating of Perceived Exertion (RPE) of 7

• Zone 1DB OH Strict Press40s1s

• Zone 21s

  DB Hammer Curl Isometric Hold for the remaining time

  • DB Bicep Curls

  • DB Hammer Curl Iso Holdhết thời gian còn lại

RPE 7

• DB Tightrope Deadlifts

• DB Split Squats

• Nghỉ 20s

RPE 10

• DB Clusters

• Burpees Chest to Floor

Coach’s Preference