Upper Body:
Tip: Strength Intensity Progression
Ring rows and pull-ups are two of the greatest exercises for forcing a high level of muscular tension in the areas being trained. The back muscles working during these exercises are quite literally holding on for dear life, which leads to a high level of recruitment. This level of recruitment helps facilitate a better stimulus. Each week of this progression, focus on improving the mind-to-muscle connection with the lats and aim to increase reps each week.
Station 1: 10 min
4 working sets
10 reps Standing Barbell Press
Station 2: 10 min
4 working sets
10 Pronated Strict Pull Up
10 Dumbbell Pull Over
Station 3: 10 min
EMOM
15 push
12 bend over reverse fly
Station 4: 10 min
EMOM-AMRAP 45 sec:
45-sec-Banded Reverse Crunch
rest 15 sec
45-sec-Weight Plate Russian Twist
rest 15 sec
45-sec-Weight Plate L Crunch