mrocaz | Merab+abs+rower

Superset

Ball Slams

SETS

WEIGHT & REPS

1

8kg x 20 reps

2

8kg x 20 reps

3

8kg x 20 reps

4

8kg x 20 reps

5

8kg x 20 reps

6

8kg x 20 reps

7

8kg x 20 reps

Superset

Kettlebell Swing

SETS

WEIGHT & REPS

1

16kg x 15 reps

2

16kg x 15 reps

3

16kg x 15 reps

4

16kg x 15 reps

5

16kg x 15 reps

6

16kg x 15 reps

7

16kg x 15 reps

Superset

Kettlebell Shoulder Press

SETS

WEIGHT & REPS

1

16kg x 15 reps

2

16kg x 15 reps

3

16kg x 15 reps

4

16kg x 15 reps

5

16kg x 15 reps

6

16kg x 15 reps

7

16kg x 15 reps

Superset

Box Jump

SETS

REPS

1

10 reps

2

10 reps

3

10 reps

4

10 reps

5

10 reps

6

10 reps

7

10 reps

Superset

Monkey Row

SETS

WEIGHT & REPS

1

40kg x 15 reps

2

40kg x 15 reps

3

40kg x 15 reps

4

40kg x 15 reps

5

40kg x 15 reps

6

40kg x 15 reps

7

40kg x 15 reps

Superset

Incline Push Ups

SETS

REPS

1

15 reps

2

15 reps

3

15 reps

4

15 reps

5

15 reps

6

15 reps

7

15 reps

Superset

Sandbag Lunges

SETS

WEIGHT & REPS

1

25kg x 30 reps

2

25kg x 30 reps

3

25kg x 30 reps

4

25kg x 30 reps

5

25kg x 30 reps

6

25kg x 30 reps

7

25kg x 30 reps

Cable Crunch

SETS

WEIGHT & REPS

1

44.2kg x 30 reps

2

44.2kg x 30 reps

3

44.2kg x 30 reps

4

44.2kg x 30 reps

5

44.2kg x 36 reps

Superset

Back Extension (Weighted Hyperextension)

SETS

WEIGHT & REPS

1

25kg x 20 reps

2

25kg x 20 reps

3

25kg x 20 reps

4

25kg x 20 reps

5

25kg x 25 reps

Superset

Russian Twist (Weighted)

SETS

WEIGHT & REPS

1

15kg x 30 reps

2

15kg x 30 reps

3

15kg x 30 reps

4

15kg x 30 reps

5

15kg x 30 reps

Sternum Pull up (Gironda)

Continue to use these as progression to muscle up so close as first rep is muscle up attempt with rest exploding to chest over bar

SETS

REPS

1

8 reps

2

8 reps

3

8 reps

4

8 reps

Wall Ball

SETS

WEIGHT & REPS

1

7kg x 35 reps

Best Volume

2

7kg x 35 reps

3

7kg x 35 reps

4

7kg x 35 reps

Rotator cuff external rotation

SETS

WEIGHT & REPS

1

10kg x 15 reps

2

10kg x 15 reps

3

10kg x 15 reps

4

10kg x 15 reps

5

10kg x 15 reps

Rowing Machine

Steady state keeping heart rate around 150 bpm

SETS

DISTANCE & TIME

1

3.1mi - 20min 52s