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8/4/22

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Warm up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 15 Band Face Pulls + 15 Band Pull Aparts
  • 10 Cuban Press
  • 1 Arm Overhead Carry

Strength:

  • Strict Press 3×5-8 – increase load/reps
  • Supinated Bent Over Rows 3×8-12 – increase load/reps

Conditioning:

3 sets – 90 sec ON/OFF:

  • 20-30 sec Chin Over Bar Hold
  • 10-20 Ring Push ups
  • Row Remainder

3 sets – 90 sec ON/OFF:

  • 3-5 Strict Pull ups @30X1
  • 20-30 sec Ring Plank
  • Row Remainder