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)
Upper Body: Tip: Ab exercises Including abdominal work consistently in your training helps you maintain some of the specific strength of the abdominals to better execute the other exercises in training that require stability in the abdominal/core...
Lower Body: Tip: Strength Balance Progression When progressing from week to week, increasing weight is not the only way to progress. Increasing sets or increasing reps are both ways to overload progressively. If you are afraid of adding weight or...
Upper Body Push and Pull: Tip: Strength Balance Progression This section explores several different curl exercises that hit various bicep muscles. The biceps brachi (long and short head), the brachialis, and the brachioradialis are all muscles that...