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Thursday 11.11.21

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – 5 Controlled Shoot-Throughs

Station 2 – 10 Weighted Glute Bridges

Station 3 – 10 Lat Insertion Pull-Ups


3 sets of each:

Station 1 – 10 Dumbbell Bench Press

Station 2 – 30 Banded Overhead Triceps Extensions

Station 3 – 10 Supinated-Grip Bent-Over Barbell Row

Station 4 – Hollow Rock or Hold For 45 seconds

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