Tuesday, March 9, 2021

Fithouse LOW Program

Part A

E90s x 3 Rounds

6 - 10 Strict Press @ 50% of 1RM Strict Press

then

E90s x 3 Rounds

5 - 8 Push Press @ 50% of 1RM Push Press

Part B

EMOM x 12 Rounds

M1) 7/side Weighted Box Step ups - DB/KB

M2) 14 Hip Thrust - DB or KB

M3) 30s Air Squats

M4) 4 - 6 Pulls Ups with 1s Pause at top OR Ring Row with Pause at top

Part C

Shoulder Death Circuit

45s Palms Forward

45s Palms Backwards

45s Internal/External Rotation Alternating

45s Swimmers

1 Min Arms Extended at your sides Hold Goal is to go continuously without stopping.

https://www.youtube.com/watch?v=BGnzIoKKRBM&list=PLN4FRE7ocYKPIga2X85bZ0_VCmUfhjHWd&index=4