Hangin’ Out
Hangin’ Out
FULL BODY STRENGTH
1. Dead arm hang
3 x 5-30 seconds
P2: 4 sets
Rest 2 minutes
Mobility filler: Hip flexor prying x 5-10 RL
2. Kickstand DB deadlift
3 x 6-8 RL
P2: kickstand BB deadlift or increase reps
Rest 60-90 seconds
Mobility filler: Supine scapular protraction and retraction x 10-15
3A. Tall kneeling landmine press
3 x 8-10
P2: band resisted
3B. Wall single leg bridges with heel up
3 x 8-10 RL
P2: increase reps
Rest 30-60 seconds
4. Plank + single arm band or cable row
3 x 8-10 RL
P2: add pause
Rest 30-60 seconds
IF TIME CARDIO FINISHER:
Complete each move for 60 seconds, then 45 seconds, then 30 seconds, then 15 seconds for a total of four rounds. Rest as needed.
- Kettlebell squat > clean
- Kettlebell swings
- Run the stairs or high knees