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