Chest/Back- 50s / Front Levers…

Kettlebell Floor Press: 70lbs

Kettlebell Row: 70lbs

*Try to get 50 reps in as few sets as possible. 

Floor Press: 15-13-12-10

Row: 15-13-12-10

Effective and painful! 

*Alternate movements. Rest as needed between sets. Post reps for both exercises in all rounds.

Cash Out: 

UCV Raise - 5x5 @ 35lbs

Roof Front Lever x5

The front lever is an advanced calisthenics move that requires significant core and upper-body strength. Here’s a breakdown of the primary muscles worked during the front lever:

1. Core Muscles

• Rectus abdominis – maintains straight body position
• Transverse abdominis – stabilizes the spine and pelvis
• Obliques – assist with body tension and control. 

2. Back Muscles

• Latissimus dorsi – primary mover that pulls the body into horizontal position
• Rhomboids – help retract the scapulae
• Trapezius (middle and lower) – scapular stability and depression
• Teres major – assists the lats in shoulder extension

3. Shoulder and Arm Muscles

• Deltoids (posterior) – stabilizing role
• Biceps brachii – help maintain elbow flexion and assist lats
• Brachialis and brachioradialis – support elbow joint
• Forearm flexors – grip strength and wrist stabilization

4. Glutes and Leg Muscles (Isometric Support)

• Gluteus maximus – keeps hips in line with the body
• Hamstrings and quads – maintain leg tension and alignment.

AVG HR - 127 BPM

MAX HR - 147 BPM

@ LHP