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 sets: 2 @heavy weight, then drop weight and go immediately into 3 speed reps @ lighter weight immediately into max reps @31X1 at the same weight (drop weight by 25-30%)
Wide Grip Bent Over Row 3×8-12 – increase load/reps
Conditioning:
3 sets – 3 min ON/OFF:
Max Pronated Strict Pull ups
400m Run or 500/400m Row
Push ups for Remainder
-Scale distance as needed
