Warm-Up:
Shoulder Mobility (2 exercise) & Quick Dynamic Activation: Tabata 20/10
A1 - BB Bench Press [ 10 min to establish a 4-6 rep max bench] Strength B - 10 minutes B1 - DB Step-Ups 4 x 5/5 B2 - Sumo Deadlift High Pull 4 x 6 (should be heavy) Strength C - All together - 10 Minutes C1 - Chin-Up/Pull-Up Strict or Banded Max effort C3 - Heavy Sled Push 1 length of turf Finisher - Farmer Carry Ladder - 5-10 minutes 50 Jump Ropes (always do this before each round) then RD1 - 2 Arm Farmer Carry (barn door and back) RD2 - Single Arm Farmer Carry (Right down, Left back) RD3 - 1 arm overhead, 1 arm at side
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September 2017
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