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WARM UP – 6 TO 8 MINUTES
MOBILITY
THORACIC SPINE/LOW BACK ROLL OUT
MUSCULAR STRENGTH
DEADLIFT – 3 X 10 @ 65% OF 1 RM DEADLIFT
PULL UPS – 2 SETS REGULAR PULL UP S(BANDED IF NEEDED) SETS 3 AND 4 5 NEGATIVES. BEAT THE REPS YOU DID LAST WEEK AND ADD 5 LBS TO YOUR NEGATIVE PULL UPS
PENDLAY ROWS – 3 X 8
METABOLIC CONDITIONING – 1 MINUTE MAX EFFORT FOR THE FOLLOWING EXERCISE: YOU ARE ONLY GOING TO DO THIS ONE TIME SO MAKE IT ALL OUT EFFORT DO NOT LEAVE ANYTHING IN THE TANK. ONE MINUTE BREAK IN BETWEEN.
PUSH UPS
GOBLET SQUATS
DB SHOULDER PRESS
MED BALL CLEANS
BURPEES
JUMP ROPES
SIT UPS
RUSSIAN TWISTS
DB ROWS