Warm Up:
2 rounds:
- Band Shoulder Series
- 30 sec Close Grip Bar Hang
- 10 Reverse Nordics + 10 Squat to Stand
- 90 sec Rolling Plank
Strength:
A1) 3 sets: 3-6 Strict Press + 3-6 Push Press
A2) 3 sets: 5-15 Strict Pronated Pull ups. Rest 15 sec. 3-6 Supinated Chin Ups.
Conditioning:
4 sets – 90 sec ON/OFF:
- 250/200m Row
- Wall Balls for Remainder
