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)
Performance (Leg focused): Tip: Pause Deadlifts The pause deadlift is a great exercise to gain confidence in your setup position and pull directly off the floor. The setup position and the way the bar moves within the first inch of the movement is...
FULL BODY: Tip: NORDIC HINGE The Nordic hip hinge, also known as the harop curl, is a highly effective exercise for developing hamstring strength and resilience. To perform it, kneel on a soft surface with your feet anchored securely under a stable...
Full Body: Tip: CONTRAST METHOD The contrast method in fitness generally means combining a lower speed (heavier) exercise with a higher speed (lighter or no weight) exercise. This method is often used in athletes who focus on high power output,...