Repeat 1 time
3 sets of 14 reps (increase weight next set if you successfully make it to 14 reps) choose either one.
Pull-ups: 3 sets
1. 3 x hang from bar with shoulders packed in hollow body position – (max hold OR 30 sec – shorter of the 2)
- 2 x Flexed Arm Hang (hollow body position and control descent – this way you get a negative in there) (max hold)
- Full ROM pullups (unassisted, with band, or jungle gym; break into multiple sets as needed to get prescribed reps) (R-20, W-15, B-10)
KB EMOM (5 min each w/2 min rest b/t) – EMOM 5 reps of the heavy weighted exercise followed by as many reps as possible of the body weight exercise for the remainder of the minute.
- Front squat (50/35, 40/25, 30/15) – squats
- Push-press (40/30, 30/25, 20/15) – Push-ups
- 2 KB Suitcase step back lunge/leg (same as PP) – Superman
- Man Maker w/ no push-up (3 reps/reg row if needed) – 2 KB Rack hold
Finish With Mobility Board: Pick which area they have an issue & start there
-Wall hip flexor stretch 2 min each leg
– T-Spine mobility :30 each side– Bretzel