Cap Continuation

STRENGTH

1. Hollow body hold with band pull-down

2-3 x 10-12

Rest 30-60 seconds

2. Eccentric Romanian DB deadlift

3-4 x 4-6

Rest 2 minutes

3A. DB eccentric overhead press

3 x 6-8

3B. Foot elevated single leg glute bridge

3 x 8-10 RL

Rest 30 seconds

4. Single arm DB floor press

3 x 6-10 RL

4B. Face pulls with pause

3 x 10-12

Rest 60 seconds

IF TIME FINISHER: CAP COMPLEX

Perform as a complex without putting the weights down in between. Select a load that you can use for all exercises. Rest 1 minute in between sets. Complete 3-4 rounds.

● Upright row x6-8

● Front raise x6-8

●Rear fly x6-8