Session 2
Warm up - Crossover symmetry Protocol, then 4 x 0:30 second HS Hold, after each set do ONE movement, 15 shoulder rolls, Overhead stretch (straight arms on box or bench), 10 barbell press, 5 strict Chin ups w/slow eccentric.
A1) Strict Press 6 x 2 reps (Working up in weight each set)
A2) Strict Weighted Pull Up 6 x 3 reps (Working up to something heavy by set 3-4 and doing the last 2-3 sets @ that top weight)
3 Rounds
1000m Bike
15 Ring Rows (Feet Above Hands)
15 Strict Deficit HSPU 3.5/2”
100’ Farmers Carry (100/70)
12 Body Saw to phix push up
12 Dips
100 Double Unders
3 Min Rest
Session 2
Warm up - couch stretch, spiderman stretch, hamstring smash, quad smash w/barbell, 2 sets of: 15 air squats + 10 cossack squats (5 each side) + 10 V-Ups + 20 single leg touches (10 each leg)
Back Squats
10,10 (Warm up sets)
10,8,6,4 (Working up in weight each set)
1 x 15 reps narrow stance drop set. At your heaviest warm up weight of 10
5 Rounds
5 Power Cleans 225/155#
5 Shoulder to Overhead 225/155#
20 GHD Sit Ups
Move through at a steady pace.