PREHAB
3 sets of:
10 Monster Walks (each way)
10 second single arm hang (L)
6 Ring Rows
10 second single arm hang (R)
STRENGTH
Back Squat
Build to your 1 rep max
Weighted Pull Ups
Build to your 1 rep max
Bodyweight Pull Ups
1 set for max repetitions
4 sets of:
10 One Arm Rows (each arm)
:15 second rest
10 Kettle Bell Backward Stepping Lunge (each leg)
:60 second rest
4 rounds of:
15 Seated Row
:15 second rest
20 Leg Extensions
:15 second rest
20 Dumbbell Bicep Curls
2 minutes rest
Comments