Upper Body:
Tip:
Including abdominal work consistently in your training helps you maintain some of the specific strength of the abdominals to better execute the other exercises in training that require stability in the abdominal/core region.
Stay within +/- 2 reps from the prescribed reps for pull ups and strict bar dip. Use weight to make it harder or elastic bands if you unable to reach the specified reps
Station 1: 10 min
7-8 sets
10-12 Supinated Strict Pullup
Station 2: 10 min
7-8 Sets
5 Strict Bar Dip with weight
Station 3: 10 min
4 working sets
8 Rolling Skullcrusher
AMRAP BB reverse curl
Station 4: 10 min
4 Sets
Every 2:30
40 sec Tall Plank Knee To Elbow
30 sec Hollow Body Flutter Kicks
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants)