WARMUP/MOBILITY
Band shoulder warmup + KB arm bars
Pushup & pullup warmup drills
Pushup & pullup warmup drills
Bench Press X 5
Alt. E90SECS x 5 sets each
1) 5 Bench press @21X1 (same weight across)
2) 1-2 Legless rope climbs (Or 1+1 w/legs)
1) 5 Bench press @21X1 (same weight across)
2) 1-2 Legless rope climbs (Or 1+1 w/legs)
70′ Unbroken Sled Push
E3MOM x 4 sets, complete:
70′ Heavy unbroken sled push (1 x rig length)
10-20 Toes to bar (1-2 sets first round max.)
10 DB strict press ubroken
70′ Heavy unbroken sled push (1 x rig length)
10-20 Toes to bar (1-2 sets first round max.)
10 DB strict press ubroken
3 Rounds, rest 30-60 secs between ex.
10-12 S/A Preacher DB hammer curls (on GHD)
10-12 DB roll-back tricep ext.
—–
Crossover plyo
10-12 S/A Preacher DB hammer curls (on GHD)
10-12 DB roll-back tricep ext.
—–
Crossover plyo
