WARM UP
12 banded face pulls + 4 GI joes + 4 strict press – 5x
Then,
Stretch
Then,
Strict press (build)
ADVANCED
STRENGTH
A1) 8 BB strict press (heavy)
A2) 12 ring curls
A3) 12 banded pull aparts
**3x – rest as needed BTWN sets**
INTERMEDIATE
STRENGTH
A1) 8 BB strict press (heavy)
A2) 12 ring curls
A3) 12 banded pull aparts
**3x – rest as needed BTWN sets**
BEGINNER
STRENGTH
A1) 8 DB strict press
A2) 12 ring curls
A3) 12 banded pull aparts
**3x – rest as needed BTWN sets**
ADVANCED
WORKOUT
With a partner complete:
A) 200m run
B) 100m DB farmer carry 45/35
C) 10 hang cleans + 10 floor wipers 135/95
**4x – rotate through A, B, and C**
INTERMEDIATE
WORKOUT
With a partner complete:
A) 200m run
B) 100m DB farmer carry 35/25
C) 10 hang cleans + 10 floor wipers 95/65
**4x – rotate through A, B, and C**
BEGINNER
WORKOUT
With a partner complete:
A) 200m run
B) 100m DB farmer carry 10/8
C) 10 DB hang cleans 15/10 + 10 lying leg raises
**4x – rotate through A, B, and C**