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1/6/2020

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Warm up – 10 min: 

  • 1/2 Kneeling Bottoms Up KB Press x 10/arm
  • Band Series
  • 60 sec Close Grip Bar Hang
  • 8 Side Step Ups/Leg @40X1

Strength: 

  • Back Squat 3×6
  • 3 sets: (1 Arm Press x 5 + Overhead Carry) x 2/arm
  • 3 sets: Strict Pull ups x Max Reps + 2-3 Jumping Pull ups w/ Slow Negative

Conditioning: 

3 sets – 90 sec stations:

  • 21 Banded Goblet Sissy Squats (7 Wide Stance, 7 Shoulder width, 7 Narrow stance)
  • 1 1/2 DB Bench Press x 6-8 reps
  • Chinese Rows x 10-15 reps + 15 Rear Delt Raise