Chicago Yellow

Workout of the Week

Workout length:

18 minutes 50 seconds

Exercises:
1. Grapplers’ throw 90º
2. Rotational one arm press (switch sides each round)
3. Chest Fly
4. Russian twist (elevated feet)

LADDER protocol:
Work: 30-35-40-45 seconds
Rest: 20 seconds

Repeat: 5 rounds

Intensity:
YELLOW = ADVANCED (STRENGTH) – the aim is to work on strength. Foundational movements can be progressed with conditions focusing on strength. Intervals are in slower pace but with lots of energy in every repetition . Take your time and execute with maximum strength output.

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