Partner assisted hip stretch
Duck walk 50 Ft
Bulgarian split squats
4×5 with a tempo of 23X3 (2 second decent, 3 second hold, stand up, 3 second rest…repeat)
There is a catch….
After set of squats without resting you will perform 10 walking lunges. This portion will be written out as
4X5 on with a tempo of (23X3) +10 Walking lunges.
Challenge yourself to hold onto some weight during these, any size kb’s or db’s are fine.
Mt. Climbers (1 rep counts as a rep to Left and Right)
The Pull Up Challenge throughout your day.
Optional Volume challenge for 2-4 weeks.
The goal for this is to perform multiple sets up pull ups everyday except Sunday. Everyday you will take advantage of a spare minute-multiple times. Go over to a pull up bar or anything you have access and do several strict pull ups. Lets say no more then 10 each set. Do not go to a failure point or a “shaking” point, it should be manageable each time not something that is literally going to wipe you out. Space them out also, not back to back sets. You could perform this before a workout, after a workout, before dinner before bed etc…
There will be a 5 min max set each Saturday. The first 2 weeks lets use a pull up grip and the last 2 weeks use a chin up grip. Keep track of your pull ups throughout the week.
Sat 5Min Max 35
*Each week you can add more reps in where ever you feel comfortable with no more then 10 at a time.
*If you do choose to take on this challenge commit 2 weeks at the minimum. Monday will be the start of this challenge. Good luck*
1k Row nice and easy
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