Below workout is 4 sets
A1. Choose One:
HSPU – Max Strict + Kip
ping
HSPU cluster – 1.1.1.1 or 2.2.2.2, :10 sec between each
Box HSPU x 5 + :10-20 sec hold at top
Wall Climb x 2-4
Seated DB Overhead Press x 8
A2. DB Bench Row
8-10 at a challenging weight
A3. DB Walking Lunge
16 Reps at a challenging weight, DB at sides
+
Bodybuilding extra
3 Sets
Side laterals x 12
Banded Triceps push down x 10-15
Back elevated single leg hip raises x 10-15
Mid-Line extra
3 Sets
Side Plank x :30 sec each side
Stiff Leg plate sit-ups x 10-15
Single leg hip raise x 15
