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: RDL vs DEADLIFT The key difference between a RDL (RDL) and a conventional deadlift lies in the movement's mechanics. In a RDL, the hips are pushed back to a greater extent with minimal to no movement at the knee, allowing for a...
Performance (Leg focused): Tip: HIP EXTENSION TWO WAYS In the Speed Strength section today, you will experience a combination of plyometrics and Olympic lifting. Both exercises require a forceful hip extension to complete each respective movement....
Full Body: Tip: BACK RACK vs FRONT RACK The front rack position generally requires an upper torso and engages the quadriceps. The increased demand from the front rack position often leads to less total weight being lifted. On the other hand, the...