Prehab
6 e/s bottom up KB presses
X3
Strict press 5x5 (build to heavy set)
1:30 rest b/w set
Accumulate 50 ring push-ups (scale to normal pushups if need be, no worming. Focus on quality sets)
5 circuits with limited rest
8-10 DB bench press
8-max unbroken strict pull ups
8-10 strict dips
8-10 DB bent over row
3 sets of 15 back extensions with 2 second pause at top of each rep
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5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s...
10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from...
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