Warmup:
2 Rounds:
15 Band Pull Aparts
10 Shoulder Activates
10 Shoulder Rotates
10 Lateral Raise
30′ handstand walk
Upper Body Strength:
A1) Bench Press 10RM, -5%, -10%
Aim for 5 pounds heavier than last week. You can superset warmup sets and working sets with supinated barbell bent row to save time.
A2) Supinated row 10RM, -5%, -10%
Aim for 5 pounds heavier than last week. You can superset warmup sets and working sets with supinated barbell bent row to save time.
7 Set progression: Strict HPSU and false grip strict ring pullups
*7 sets, submax reps. Superset movements. Goal is to increase the total reps performed. Record this number in your results
Example: 3, 3, 2, 1, 3, 3, 2
The following week you will try to get 1 or 2 more reps in some of the sets. If you get to 10 for all sets, scale up.
Aerobic Development: 70-80% effort
1k Row
then
EMOMx21
Min 1: 10 Strict Ring Dips (scale reps down if needed)
Min 2: 20 GHDSU
Min 3: 50 Double-unders
Go directly into
4 Rounds (aerobic intensity):
10 DB hammer curl and press 35s/25s
15 DB pushups
20 Cal Assault Bike
then,
1k Row
