Banded Hip Activation
1 Minute Cardio (easy to moderate)
7 Strict Pull Ups
0:20 Handstand Hold
7 Dumbbell Single Leg RDL (Moderate) (each Side)
7 Dumbbell Single Arm Russian Swings (Moderate) (each Side)
7 Single Arm Dumbbell Press (Moderate) (Each side)
1 Rope Climb
4 Strict Handstand Push-ups
6 Alternating Dumbbell/KB Snatches (70/50)
Negative Handstand Push ups.
4 Strict Pull Ups for Rope Climbs
or 6/6 Single arm ring rows
* Heavy Push Press should only take 5-6 minutes and then you will have the remaining time. *
These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.
– 3 sets @ 80-85% 1RM Power Clean.
2:00 Frog Stretch
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
20 chest to bar pull ups
20 push ups
10 Muscle Ups
-Rest 1:1 between rounds-