DONNERSTAG
A. 3 sets
6-8 strict extended pull-ups
*Perform latissimus activation before each set
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B. Work for 20 min
6-8 Alt. Rotating DKB (or single) deadlifts
3-4 /side rotating med ball chest pass*
*do not worry about catching it, reset after every rep and focus on explosive push
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C. Work for 8 min
3-6 strict chin-ups*
6 lateral line touches
*use a box to squat or kneel on if necessary
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