Galatians
Galatians
Pre-Workout
Warm-up
child’s pose (cross R over L and vice versa)
hip flexor
downward dog (pivot the toes hips)
shoulder retraction
greatest
quad alt arm foot
rotational twist
backstroke
hip flexor
downward dog (pivot the toes hips)
shoulder retraction
greatest
quad alt arm foot
rotational twist
backstroke
LIFT
10-12 Retraction press https://youtu.be/ZdMTY6V9p10
8-12 Slate Raise https://youtu.be/DD_H0LjxKeM
8-12 Pistol Squat https://youtu.be/H0QMP81ai48
3x
8-12 Slate Raise https://youtu.be/DD_H0LjxKeM
8-12 Pistol Squat https://youtu.be/H0QMP81ai48
3x
8-12 deloaded back squat https://youtu.be/_rh_CEGYs6Y GO HEAVY
6-8 neg pullup on low bar (4 sec neg)
30 bosu crunches
3x
8-12 barbell standing shoulder press w 15 sec hold on last rep
2x reverse sled pull https://youtu.be/zG66dr9Clo8
15 Monkey Squats
3x
Death by Wall Ball (AMRAP – Reps)
Start with 12 Wall Ball shots add 1 rep every round
Score the reps of last completed round
Score the reps of last completed round
https://www.youtube.com/watch?v=HrVf4auKUZ8