FULL BODY:
Tip: INCLINE BENCH PRESS & PIKE HANDSTAND PUSH-UPS
The strength intensity section today is a noncomplimentary superset. This means that the exercises do not complement one another – another way of saying this is that the exercises follow similar movement patterns. In this instance, both exercises are upper-body push exercises. These two exercises put together lead to a potent stimulus for the chest, triceps, and shoulders. This superset will lead to quick fatigue of these upper body pushing muscles – because of this, you may see a decline in the total number of pike handstand pushups you can perform each set.
Station 1: Aerobic Pace: 10 min
4 rounds
1:15 min Row
then within 1:15min
• 20 Mountain Climbers (10/side) (Advanced add push up)
• 10 Switch Lunges (5/side)
• 3 Supinated Strict Pullups
Station 2: STRENGTH INTENSITY: 10 min
3 WORKING SETS
10 Incline DB Bench Press.
directly into
8-12 Pike Strict HSPU
1 Warm-up Set: if needed:
Warm-up Set 1: 10 reps – Easy
Station 3: STRENGTH BALANCE: 10 min
4 Sets
1) 10 Nordic Hip Hinge
2) 10 Goblet Spanish Squat
Station 4: INTERVAL WEIGHT TRAINING : 10 min
3 rounds:
Within 3min 20 seconds in each round, complete:
800/650m Bike
12 Alternating Goblet Box Step Up (6/leg)
6 Right Arm KB Snatch then 6 Left
Max KB Russian Twists
