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: On Saturdays, we will be focusing on the following: Strength Intensity 1: A vertical push variation will occur each week. Each week will alternate between a barbell press and a dumbbell press. The barbell press will include slight...
Lower Body: Tip: On Thursdays, for the next six weeks, for the next six weeks, we will be following the below format. Strength Intensity 1: The deadlift will be the focus of this section. We will alternate weeks with the deficit sumo deadlift and...
Upper Body: Tip: On Wednesdays, for the next six weeks, for the next six weeks, we will be following the below format. Strength Intensity 1: Dips and pull-ups will be utilized to build some serious upper body strength with your body weight. This...