Roy Washington

  • Baseline: Pre-SOP and box breathing, then ROM Drills. 400m run, 3 Sets: 10x Hand release push up, 10x Supine ring row, 10x V-up.
    All done ✅

    Strength: Single arm DB Strict Press: 10-8-6-4 (per arm) Increase weight with sets. Increase weight from last week on sets 8, 6 and 4 if able, if not, same.
    35-40-45-50 Need to get heavier dumbbells.…[Read more]