Isometric 1

Warm-up:

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

 

Isometric hold x 2 on low, medium, & high positions  (6sec/RPE 8-9)

Monday & Friday:

Bent-over Row

Zercher Squat

Reverse Curl

Overhead Press

Pull-up

 

Wednesday:

Deadlift

Bicep Curl

Upright Row

Overhead Press

Dip

 

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.