Warm Up: Row 300m then 2 rounds:

  • 10 Squats
  • 10 T-Pushups
  • 15 KB Swings
  • 10 Safety/Speed Vaults

Mobility

  • Foam Roll Thoracic and Lats

Weight Training

Overhead Press (recovery week)- 40%x5, 50%x5, 60%x5

Workout

Pull-up: 4x8 @7-8RPE
3 supersets, 1:00 rest:
30 DB hammer curls @8-9RPE
30 Band Tricep Push-Downs @8-9RPE

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