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1/13/2020

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Warm up – 10 min: 

  • 15 Rocking Hip Flexor Mob/side
  • 60 sec Close Grip Bar Hang
  • Tricep Openers
  • 8 Side Step ups/Leg @40X1

Strength: 

  • Back squat 3×8
  • 3 sets:(1 Arm Press x 5 + Overhead Carry) x 2
  • 3 sets: (Strict Pull ups x Max Reps @30X3 immediately into Max Banded Pull ups or Ring Rows)

Conditioning: 

Team of 3 workout:

3 sets:

  • 5 Goblet Reverse Lunge + Step Up/Leg
  • 10 Alternating DB Incline Bench Press (one arm is pressing, while the other is in support)
  • Ring Row Drop set x 10/10 (after 10 challenging reps, step back for 10 more)

I Go, You Go style until all 3 partner have finished one set of the first station, move to the 2nd, then the 3rd.  Repeat 2 more times.