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)
Full Body: Tip: TURKISH GET UP The Turkish get-up is a highly effective exercise that offers numerous benefits for strength, stability, and mobility. This full-body movement requires coordination and control as you transition from lying down to...
Performance (Leg focused): Tip: BARBELL WARM-UP The barbell warm-up has stayed consistent for quite a while in this cycle, and for good reason. A consistent warm-up allows you to assess how you feel each week and compare this to prior weeks. If you...
Full Body: Tip: CONDITIONING APPROACH In our final week of this training cycle, I want you to really push your pace on your interval conditioning workouts. Usually, I encourage you to er on the side of pacing it more so that you don't burn out and...