Warm Up
10 PVC Pass Throughs + 30 sec Archer/side
then 2 rounds:
15 Face Pulls + 15 Band Pull Aparts
10 Cuban Press
1 Arm Overhead Carry
Strength:
Strict Press 3×5-8 – increase load/reps
Wide Grip Bent Over Row 3×8-10 – increase load/reps
Conditioning
3 sets – 1 min ON/OFF
10-15 Ring Push ups / Push ups + Ring Plank / Plank for remainder
5-10 Strict Pronated Pull Ups + 5-10 Kipping Pull ups / Lat Pull Downs
Alternating KB/DB Hang Snatch
