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: TOUCH AND GO DEADLIFTS During a deadlift, initiating the movement from the floor can pose a significant challenge. The touch-and-go variation eliminates this hurdle after the initial rep, enabling you to maintain tension throughout...
Performance (Leg focused): Tip: Barbell complex Barbell complex is another way to light up the posterior chain. While this exercise involves more of the core and lower back, the complex load should be pretty light to allow for the majority of the...
Full Body: Tip: MIXED GRIP PULL-UPS The pull-up is one of the greatest lat exercises but is often performed with low quality, leading to more emphasis on the biceps and upper traps. To prioritize engagement of the lats, focus on pulling the...