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Updated: Dec 20, 2022

Warm up

30 second dead hang

30 second goblet squat hold

30 second plank hold

Then 2 rounds

5 dead to active hangs

7 Scap push ups

9 goblet squats-Banded


Back squat-Build a heavy 4

Practice dips, pull ups and push ups in between sets

Conditioning ABA


5 chest 2 bar pull ups

5 dips

5 push ups


2 Back squats


2 minute back rack hold-As heavy as possible

Belt squat 3x8-12



1 snatch press + 2 overhead squats

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