7-8 sets
5 Supinated Strict Pullup (use weight)
7-8 Sets
12 Strict Bar Dip with weight
4 working sets
8-10 BB Rolling Skull crusher
rest 15 sec
Max (1 unbroken set) Barbell Drag Curl
4 sets
every 2:30
40 sec tall Plank
30 sec Bent Hollow Hold
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants) (Provide sled pull with rope for less advance level)
On Fridays Upper body-focused This six-week conditioning progression alternates between EMOM (Every Minute on the Minute) workouts and "for time" workouts. Weeks 1, 3, and 5 feature EMOM sessions with exercises like double/single unders, burpees,...
On Fridays Upper body-focused Isometrics are great because it does not require a lot more stress on the joints that have already been worked that day while maximizing the metabolic fatigue in these areas. Increasing metabolic fatigue is another way...
On Fridays Upper body-focused. Combination of movements that could fit the Strength Intensity or Strength Balance sections Station 1: 10 min lift 3 sets 1) 6/side Alternating Dumbbell Bench Press rest 10 sec 2) 10 Curl to Press rest 10 sec 3) 12-15...