W4D3 EXTRA WORKOUT
- WW - 4 Rounds
1a. Kickstand RDL + Rotation (band around hips) - Black Band x 8
1b. Single Arm Cable Row - 5kg x 8 e.s
Really focussing on depressing the shoulder
1c. Leg raise with foam roller between knees - BW x 8
1. Carry EMOM - 8 Minutes
Suitcase Carry - Min 1 Left, Min 2 Right
Single Arm Front Rack Carry - Min 3 Left, Min 4 Right
20kg KB - Felt pretty easy but it was supposed to be so not if I’ll up the weight or up the rounds
**2. Aerobic Bit - 2min ON 30 sec OFF - 2 rounds (10min total) **
2a. Rower
2b. Bike
Kept the same volume as the last time I did this but I was able to push a little harder for sure need to start adding rounds
3. Reverse Pec Deck
3 x 12
4. Grip Super Set
4a. EZ Curl Wrist Curl - 20kg x 12
4b. DB Wrist Rotations - 5kg x 12
4c. DB Wrist Deviations? - 5kg x 12
5. Lateral Raise Machine
First time trying this just played with it really nice connection on both shoulders though so deifnitely going to put this in at some point
3 x 15