Warm-up
2 to 4 minutes in Z1
Then, 5 minutes of
10 deadlifts
10 strict press
10 front squats
10 kips on a bar
10 scap push-ups
Mobility
5 minutes w/lax ball and band, warm up those shoulders
Strength
*Very athlete dependent here. Talk to a coach to make this applicable and productive. Those with the ability to complete these movements can add weigh to both. Those that cannot must scale to the hardest progression. Reps can be anywhere between 4-12 for 5 sets.
A1. Pull-ups – 4 to 12 for 5 sets
**Always 1-2 reps short of failure.
A2. Dips – 4 to 12 for 5 sets
**1-2 reps short of failure.
Interval Work
:15 hard on AB/ 2:00 rest, x5
Accessory work
3 rounds
1:00 weighted plank hold
20 GHD sit-ups
10 strict T2B
