GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Lax Ball in Scapular + Pec: 20-30s ea. spot
WARM UP
0-10 minutes
Row 500m
10 Burpees
10 Push Press
10 BB Rows
10 Burpees
10 Supinated Grip BB Rows
STRENGTH/SKILL
10-30 minutes
Weighted Multi Grip Pull Ups + Negatives (6 X 4)
* Negative is 2 seconds at end of set
* rest 2:00 between sets
* bodyweight accumulate 20-25 Reps
* partner assisted 5 X 5. Rest 2:00 between attempts
* rest 2:00 between sets
* bodyweight accumulate 20-25 Reps
* partner assisted 5 X 5. Rest 2:00 between attempts
METABOLIC CONDITIONING
30-50 minutes
Row Push (Time)
For time:
Row 1k
100 Push Press (75/55) (55/35)
* 12:00 Cap
ACCESSORY
50-100 Banded Push Downs
50-100 Banded Pull Aparts
50-100 Banded Pull Aparts