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4/5/2021

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Warm up – 10 min: 

  • 8 ATG Split Squats/Leg
  • 60 sec Close Grip Bar Hang
  • 10 Powell Raise/arm
  • 90 sec Rolling Plank w/ Starfish Side Plank

Strength:

  • Back Squat 3×10 – add 5-10 lbs to last week’s load if possible
  • Rest Pause Strict Pull ups 3 sets: Max Reps -1, rest 30 sec, Max Reps -1
  • Incline DB Bench Press 3×8-12 – Increase weight or reps

Conditioning: 

2 sets – 90 sec stations:

  • 10 Ring Leg Curls + 10 DB RDL
  • 5-15 Dips + Max Push ups or 5-15 Push ups + Max Close Grip DB Bench Press
  • 10 KB Gorilla Rows + Farmer Carry Down & Back
  • 10 Banded Reverse Step ups/side on a 12″ box