5 Minutes of Parasympathetic Breathing

BACK SQUAT / THREE-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat:
4 x 10-12

A2) Three-Point Dumbbell Row:
4 x 10-12

Use a heavy load for the rep range that allows you to move with perfect form. Keep rest to a minimum, 30-60 seconds between movements.

*Warm up and then perform a set of Back Squat, followed by a set of Dumbbell Rows. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 2 of 8

---

5 Rounds for Quality (with as little rest as needed):
5 Ring Dips (22X2 Tempo)
5e Single Arm Dumbbell Thrusters (22X2 Tempo)
15 Calorie Row

Choose the load on the Thrusters and do sets across or build. Matador Dips are ok as needed, or scale to Push-Ups.

Post work to comments.

Warm up(0:00-8:00)
3rds
10 plyo jumps
10 plank jax
5 walkouts

Mobility (8:00-12:00)
1:00 min s/a para stretch
1:00 min bf stretch

Fittrain Intervals(20)
:15 on :15 off x10
half burpees
v-up and over
med ball cleans
airdyne

Opt(12)
800m run-rest-800m run
tabata row

Finisher
30 arm circles
100 flutter kicks
1:00 min samson stretch per

E2MOM 20 Minutes
Odd - 2 Strict Press @75% 1rm
Even - 5 Push Press @90% 1rm Strict

Tall snatch 4 x 2
EOM 20 min hang snatch + snatch
OHS 3 x 8 down position hold 2 sec

Toes to bar or on bench

Muscle snatch 6 x 3
EOM 20 min hang power snatch + power snatch
OHS 4 x 8

DL 10x160-160-160-160-160 with 3 min rest

• 4 Sets of:
One-Arm DB Press 10 reps/side unbroken
1:00 rest
Ring Rows 10 reps unbroken
1:00 rest
Strict Ring Dips 10 reps unbroken
1:00 rest
(Utilizza un DB il cui peso ti permetta di completare le reps unbroken. Se necessario zavorra Ring
Rows e Dips)

4 x
8 Reverse DB Flys ( chest supported)
10 Band resisted scapular retractions https://vimeo.com/175147428