Isometric 2

Warm-up:

24kg GSQ, hip bridge, & 16kg halo x 5,3,2.

 

Isometric hold on low, medium, & high positions  (6sec/RPE 8-9)

Monday & Friday:

Deadlift x 2, 2, 2

Bicep Curl x 2, 2, 2

Upright Row x 2, 2, 2

Overhead Press x 2, 2, 2

Dip x 2, 2, 2

 

Wednesday:

Bent-over Row x 2, 2, 2

Zercher Squat x 2, 2, 2

Reverse Curl x 2, 2, 2

Overhead Press x 2, 2, 2

Pull-up x 2, 2, 2

 

Finisher & Cool-down:
16kg+16kg overhead carry. (1 minute)
90/90 stretch and QL straddle. (3 minutes)
OS-Big 5. (5 minutes)

(Optional on alternate days)

Q&D swings/push-ups x 2 Series and
Royal Court: Hindu push-up, squat, & back bridge x 5 x 3.