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9/9/2021

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Warm up:

Band Shoulder Series + 10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

  • 10 Cuban Press
  • 15 Band Pull Aparts
  • 1 Arm Overhead CArry
  • 5 No Squat Wall Balls for Height

Strength;

  • Strict Press 4×7 – increase weight from last week
  • Bent Over Row 4×8-12 – increase weight or reps from last week

Accessory/Conditioning:

22 min @ sustainable pace on a Machine

@0:00, 8:00, & 16:00, perform:

  • 1-2 Rope Climbs or 1 Rope Pull
  • 10-20 Deficit Push ups or Barbell Push ups
  • 20-30 sec Chin Over Bar Hold

@4:00, 12:00 & 20:00, perform:

  • 10 Double KB/DB Hang Snatch
  • 15 Ring Rows or Inverted Rows
  • 10-30 sec Ring Support or Front Leaning Rest