Hocus Pocus

Hocus Pocus

STRENGTH

 

1. Flexed arm hang

3-4 x 10-30 seconds

Rest 2 minutes

Suggested filler: Prone prisoner shoulder rotations x 5-10 

2. 1.5 push-up

3 x 5-10

Rest 1 minute

3A. Dead stop bent over single arm tripod row

3 x 6-8 RL

3B. TRX chest fly

3 x 8-10

Rest 1 minute 

4. Iron angels

2-3 x 10-12

Rest 1 minute

 

IF TIME CARDIO + ARM FINISHER: 

Perform each move for 30 seconds, one right after the other, resting as needed. Complete 3-5
rounds.

  • Ball slams or squat jumps
  • Biceps curls
  •  Ball slams or squat jumps
  • Skullcrushers