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.