21.5.2026 BEC & Skill Work Workout
50 minutes @ HR ZONE 2-3 :
5-6 Minutes Cardio ( Machine or Run )
2 rounds of :
15 Banded Lat Pull-Down
:15 Hollow Rock
10 Scap Push-Ups
5-8 Scap Pull-Ups
Remaing Time :
5-6 Minutes Cardio ( Machine or Run )
Kipping Movement your Choise 8 - 12 Reps ( Pull-Ups, Toes To Bar, C2B, BMU )
1:00 HSW Practice ( HS Hold, HS Steps to Plate, Fluter Kicks, Handstandwalk )
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