COMPLETE:
Weightlifting:
A. Back Squat: 6 x 3 @80-85%
B. Strict Press
3 x 6 @77%
3 x 4 @78-80%
3 x 2 @82-85%
C. EMOM x 20-24
Minute 1: 2 strict muscle ups + 3 dips (can add weight where needed)
Minute 2: 5-7 weighted strict pullups
Minute 3: :20-:30 of L-Sit hold
Minute 4: 6/ Front Rack step ups / each side
/
Conditioning:
5 rds
21 cal bike
21 heavy wall balls (unbroken, or go regular weight)
21 russian swings 70/53
21 ghd situps
rest 2:30 between rds
/
Becomplete:
1. Tgu – 10 heavy each arm
2. Db Row : 8/ each side x 4 sets
3. Db bent over seated rear fly : 4 x 12
4. Banded thoracic Rotation: 4 sets of 12 each side
5. Banded hip thruster 4 sets of 15 reps
6. Crossovers symmetry