Personal Trainer & Functional Fitness in Bangkok
5 sets, for quality, of:
A1. 10-12 Bent-Over Barbell RowsA2. Left Side Plank Hold on Forearm for 1 minuteA3. Right Side Plank Hold on Forearm for 1 minute
21-15-9 for Quality
Cleans
Push Press
Leg RaisesScoring: Not Scored
7 sets
3 min @ sustained pace
– 7 Ring Rows with one-second hold (or 5 Pull Ups)
– 5 Air Squats
– 3 Push up
Rest 3 minsScoring: Not Scored
7 sets
3 min @ sustained pace
– 7 Ring Rows with one-second hold (or 5 Pull Ups)
– 5 Med Ball Squats
– 3 Push up
Rest 3 minsScoring: Not Scored
7 sets
3 min @ sustained pace
– 7 Ring Rows with one-second hold (or 5 Pull Ups)
– 5 Med Ball Thruster
– 3 Push up
Rest 3 minsScoring: Not Scored
7 sets
3 min @ sustained pace
– 7 Ring Rows with one-second hold (or 5 Pull Ups)
– 5 Med Ball Thruster
– 3 Push up
Rest 3 minsScoring: Not Scored
7 sets
3 min @ sustained pace
– 7 Ring Rows with one-second hold (or 5 Pull Ups)
– 5 Med Ball Thruster
– 3 Push up
Rest 3 minsScoring: Not Scored
7 sets
3 min @ sustained pace
– 7 Ring Rows with one-second hold (or 5 Pull Ups)
– 5 Med Ball Thruster
– 3 Push up
Rest 3 minsScoring: Not Scored
7 sets
3 min @ sustained pace
– 7 Ring Rows with one-second hold (or 5 Pull Ups)
– 5 Med Ball Thruster
– 3 Push up
Rest 3 minsScoring: Not Scored
7 sets
3 min @ sustained pace
– 7 Ring Rows with one-second hold / 5 Pull Ups
– 5 Front Squat / 10 Medball Squat
– 5 Controlled Push up
Rest 3 minsScoring: Not Scored
Every 4 Minutes x 5
6-8 Deadlift
Plank 60sScoring: Not Scored