Upper Body:
Tip: Ab exercises
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.
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
8-10 BB Rolling Skull crusher
rest 15 sec
Max (1 unbroken set) Barbell Drag Curl
Station 4: 10 min
4 Sets
Every 2:30
40 sec Plank Body Saw
30 sec Hollow rock
Max Rep rope climb in remaining 2:30 (can provide sled pull with a battle rope instead for some participants)
