Warm Up:
- Band Shoulder Complex
- 30 sec Close Grip Bar Hang
- 15 Rocking Hip Flexor Mob/side
- 5 Spiderman complex (Yoga Push ups + Spiderman lunge w/ Nerve floss each 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:
2 sets – 1 min ON/OFF:
- 10-20 Push ups + Floor Press for remainder
- 20 Walking Lunges + Squats for remainder
- 10 Ring Rows w/ Elbows high and wide + Ring Rows w/ elbows tucked for remainder
