Warm up
2 rounds:
- Band Shoulder Complex
- 30 sec Close Grip Bar Hang
- 15 Rocking Hip Flexor Mob/side
- Spiderman complex
Strength:
A) Deadlift 1×3-6, 1×8-12 – increase load/reps from last week
B1) Standing One Arm Press 3×8-12 – increase load/reps from last week
B2) Strict Pronated Pull up Cluster sets: Go to 2RIR, rest 15 sec, 3-5 reps
Conditioning:
3 sets – 2 min ON/OFF:
- 10 DB Bent Over Rows
- 50 ft. Walking Lunge
- 10-20 Push ups
- Farmer Carry for remainder
