Warm Up
2 rounds:
- Band Shoulder Series
- 30 sec Close Grip Bar Hang
- 8 Split Squat Rock Back/side
- 10 Reverse Nordics + 10 Squat to Stand
Strength:
A1) 3 sets: 3-6 Strict Press + 3-6 Push Press @30X1 – increase load/reps from last week
A2) 3 sets: 5-15 Strict Pronated Pull ups. Rest 15 sec. 3-6 Strict Supinated Pull ups – increase load/reps from last week
Conditioning:
3 sets -2 min ON/OFF:
- 15/10 Calories on a Machine
- 50 ft. Walking Lunge
- Wall Balls for Remainder
