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4/7/2021

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Warm up – 10 min: 

  • 10 Nerve Floss/side
  • 10 Single Leg RDL/Leg
  • 10 DF Cuban Press
  • Shoulder series

Strength:

  • Deadlift 3×10 – add 5-10 lbs if possible
  • Bench Press 3×10 – add 5-10 lbs if possible
  • Pause Ring Rows 3×10

Conditioning: 

2 sets – 90 sec stations:

  • 10 x 1 Arm Alternating DB Z Press w/ Overhead Iso Hold
  • 8 Bulgarian Split Squats/Leg
  • 20-30 sec Chin Over Bar Hold + 10-20 Straight Arm Band Pull Down
  • 15 Banded KB Sumo Deadlift