Outside cards Flashcards
(30 cards)
1
Q
Active Bar Hang
A
60 secs
2
Q
Flexed Bar Hang
A
33 secs
3
Q
Shoulder Ups (Shrugs)
A
20
4
Q
Band-Assisted Chin Ups
A
12 w/ 2 bands
5
Q
Band-Assisted Pull Ups
A
13 w/ 2 bands
6
Q
Hammer Curls
A
12 per side w/ 12.5 on pipe
7
Q
Farmer Carries
A
20 lb ea side
8
Q
Dumbbell Rows
A
15 @ 20lbs
9
Q
Negative Assisted Pull Ups
A
7
10
Q
Knees to chest
A
20
11
Q
Incline push ups
A
16
12
Q
Plank
A
1 min 30
13
Q
Tricep kickbacks
A
20 w/ 10 on pipe
14
Q
Negative pushups
A
11
15
Q
Hold @ failure
A
5 @ 3secs ea
16
Q
Medicine ball slams
A
20
17
Q
Medicine ball swings
A
25
18
Q
Vertical jump
A
20
19
Q
Farmer carry
A
20lb BB ea side
20
Q
Sprint
A
21
Q
Lateral shuffle
A
22
Q
Front squats
A
15 @ BB+20
23
Q
Push press
A
20 @ BB+20
24
Q
Deadlift
A
20 @ BB+60
25
Lunges
20 w/ pipe
26
Good mornings (weight on shoulders/back of neck)
20 w/ ball
27
Single leg deadlifts
10 w/ 20
28
1,2 punches
29
Hooks
30
Elbows
