A) STRENGTH
1a) Tall Kneeling Landmine Presses – bilateral: 3 x 10. No rest.
1b) DB Hammer Curls: 3 x 10. Rest 60s.
2) Pull-ups: 10 x 3, every 60s.
– medium pronated grip
– Adv add weight each set
– Int: Bodyweight
– Beginner – Partner Assisted Pull-ups
3) “Finisher”
100 banded pushdowns – use heavy-ish band (Rx+ 150 Reps)
75 Hollow Rocks (Rx+ T2B)
50 DB Renegade Rows (50, 35) (total reps)
Rx+ Extra Training
400 Meter Sledpull Rows @moderate weight
B) EXTRA CREDIT
– Three Way Thoracic Spine Foam Rolling x 60s.
– Banded Lat Stretch x 30s each side
Barbell club meets at 6:30
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