Upper Body Prehab
2-3 sets of
10 Yoga Push Up
A. Warm Up
3-5 rounds NFT
250/220m row
6 Step Ups 24/20″
20 second handstand hold
B. Strength
4 sets of the following superset
3-5 Elevator bar dip (3 second pause in each position)
10 Strict Pull Ups @ 30X0 Tempo
C. Conditioning
For time:
100 Double Unders
500m Row
40 Sit Ups
300m Row
20 Box Jump Step Down 24/20″
15 Burpee Chest to bar Pull Ups
Coaches challenge:
100 Double Unders
500m Row w/ Damper @ 10
40 GHD Sit Ups
300m Row w/ Damper @ 10
20 Box Jump Step Down 30/24″
10 Burpee Bar Muscle Ups