Isometric 2

Warm-up:

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

(8 minutes)

 

Isometric: 6 second-rep x 6 sets (RPE ~9)

Monday on Low & Friday on High positions.

Deadlift  

Bicep Curl  

Upright Row  

Overhead Press  

Dip

 

Wednesday on Medium positions.

Bent-over Row  

Zercher Squat  

Reverse Curl  

Overhead Press  

Pull-up

 

Finisher & Cool-down:

24kg overhead carry. (30sec/30sec)
OS-Big 5. (5 minutes)

90/90 stretch and QL straddle. (3 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.