Friday 11-Oct-2024: AES-13-W.5-D.5

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Written by Squad 5 Training

On September 5, 2024

Upper Body:

Tip: Ab Station

Aim to push the intensity of the stimulus on the abs each week. Although the abdominal pump can be uncomfortable, focus on pushing this discomfort just a little more each week to learn more about where your limits are.

Station 1: 10 min

4 working sets

12/10/8/6/4 Barbell Z Press

Station 2: 10 min

4 working sets

10 Pronated Strict Pull Up
10 Dumbbell Pull Over

Station 3: 10 min

3 Sets

1) 6-8/arm Off Set Kettlebell Push Up
2) 10-15 Bent Over DB Reverse Fly
3) 10-15 Supinated Dumbbell Front Raise

Station 4: 10 min

EMOM
45 sec AMRAP Hanging Knee Tuck
rest 15 sec
45 sec AMRAP – Bicycle Crunch
rest 15 sec
45 sec AMRAP – Superman Hold

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