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: INCLINE BENCH PRESS & PIKE HANDSTAND PUSH-UPS The strength intensity section today is a noncomplimentary superset. This means that the exercises do not complement one another - another way of saying this is that the exercises...
Full Body: Tip: Working set Vs Warm up Set In Strength intensity and Strength Balance stations, a set is not always a working set. It can be a warm up. When hitting a working set you need to aim for 7 at least RPE (meaning you could probably add 3...
Performance (Leg focused): Tip: SET ACCUMULATION The back squat progression is very simple (yet effective) for the next six weeks. The progression started with 3 sets of 5 reps. You will add one set each week for the next two weeks, finishing with...