10 min Warm-Up

Then:

Stretch

Then:

3×10 Dislocates

3×10 KB Swing @light to medium weight

30-45 sec rest in between sets

Then:

5×5 KB Clean & Press

1 min rest in between sets

Then:

5×5 DB Bench Press

1 min rest in between sets

Then:
2x max Wide Grip Pull-Ups

2x max Standard Grip Pull-Ups

2x max Grip Chin-Ups

2x max Neutral Grip Pull-Ups

2x max Dips

4x max Toes to Bar

2-3 min rest in between sets

Then:

Stretch/Foam Roll

View All Posts