GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
10 DB Push Press
10 Double DB Rows (squeeze scaps at top)
10 Push-ups
10 DB Hammer Curls
10 DB Push Press
10 Double DB Rows (squeeze scaps at top)
10 Push-ups
10 DB Hammer Curls
STRENGTH/SKILL
Weighted Close Grip Chin Up (5-4-3-2-1)
* scale to bodyweight or partner assisted
* rest 90 seconds to 2 minutes between sets
* rest 90 seconds to 2 minutes between sets
METABOLIC CONDITIONING
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
ACCESSORY
1 1/4 Banded Pushdowns: 3 x 15-20. Rest as needed.
Zottaman Curls: 3 x 10. Rest as needed.
Zottaman Curls: 3 x 10. Rest as needed.