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Session 8

  1. Superman (Swim)

    1. 00:00:00 15

  2. Core Rotation

    1. 00:02:30 20

  3. Superman (Swim)

    1. 00:05:00 15

  4. Core Rotation

    1. 00:07:30 20

  5. Superman (Swim)

    1. 00:10:00 15

  6. Core Rotation

    1. 00:12:30 20

  7. Deadlift

    1. 00:15:00 57.5 × 8
    2. 00:17:30 85 × 8
    3. 00:20:00 115 × 8

  8. Asymmetry Deadlift

    1. 00:22:30 92.5 (77.5) × 12
    2. 00:25:00 92.5 (77.5) × 12
    3. 00:27:30 92.5 (77.5) × 12
    4. 00:30:00 92.5 (77.5) × 12

  9. Chin Up

    1. 00:32:30 72.5 × 6

  10. Lateral Pull

    1. 00:35:00 47.5 × 12

  11. Chin Up

    1. 00:37:30 72.5 × 6

  12. Lateral Pull

    1. 00:40:00 47.5 × 12

  13. Chin Up

    1. 00:42:30 72.5 × 6

  14. Lateral Pull

    1. 00:45:00 47.5 × 12

  15. Chin Up

    1. 00:47:30 72.5 × 6

  16. Lateral Pull

    1. 00:50:00 47.5 × 12

  17. Biceps Curl Reverse Grip

    1. 00:52:30 12.5 × 20

  18. Wrist Roll

    1. 00:55:00 1
    2. 00:57:30 1

  19. Plank

    1. 01:00:00 60 sec

  20. Crunch

    1. 01:02:30 20

  21. Plank

    1. 01:05:00 60 sec

  22. Crunch

    1. 01:07:30 20