5 Rounds, Each For Time:
Rest 3:00 between rounds
Notes: Avoid putting hands on thighs during squats. This is a ton of volume. Scale repetitions liberally!
This is a ton of volume. Scale repetitions liberally!
Pullup: Athlete should be able to work in sets of no less than five with short rests.
MOD1: Scale repititions accordingly
MOD2: Pull-up from lower bar
MOD3: Ring Rows
Pushups: Athlete should be able to work in sets of no less than six with short rests.
MOD1: Scale repititions
MOD2: Perform with knees on floor
Sit-Ups: Scale repetitions
Squats: Scale repetitions
1) Bro Session
3×10 Cuban Rotations
3×10 Front Delt Raise
3×10 Lateral Delt Raise
3×10 Rear Delt Flyes
3×10 Biceps Curls
3×10 Triceps Extensions (overhead or laying on bench)
All of these movements should be performed very strictly and deliberately, controlling the eccentric and focusing on specifically isolating the target musculature. May be performed in supet sets.
Cuban Rotation: https://www.youtube.com/watch?v=yRiLkZUU5vM
1) EMOM x12: Handstand Push Ups
Beginner: Strict Pike HSPUs (using box) x 5-8
Intermediate: Kipping HSPUs (flat on ground) x 3-5
Advanced: Deficite KHSPUs (6″/3″) x 3-6