Warm Up
- Band Shoulder Complex
- 30 sec Close Grip Bar Hang
- 15 Rocking Hip Flexor Mob/side
- 10 Nerve Floss/side
Strength:
A) Deadlift 3×3-6 – increase load/reps from last week
B1) Seated Strict Press 3×6-10 – increase load/reps from last week
B2) Strict Pull ups 3×6-10 – increase load/reps from last week
Conditioning:
Every 2 min on the minute for 3 sets each:
- 25/20 Cal Row
- 10 Ring Rows + 10 Walking Lunges + 10-20 Push ups + 10 Walking Lunges
