THURSDAY
STRENGTH
Warm Up: 4 Rounds of
5x Deadlift - progress each round for your dead lift warm up (i.e. 115, 135, 185, 225)
5x Strict Pull Ups
8x Dips
5x Burpees
2x Floor Angels 2/2
1. Find Dead Lift 1 Rep Max
2. 6 Rounds of
2x Dead Lifts @ 85% of 1 RM
Instep Stretch
3. 6 Rounds of
5x Close Grip Bench Press - increase weight rapidly until 5 is hard but doable
5x 1-arm dumbbell row 5/5
10x Sit ups (no weight)
2x Ride it Down Squat 12kg
4. 6 Rounds of
5x Curtis P's - increase weight until 5 is hard but doable
3x Broad Jumps - no rest between jumps
Ultimate shoulder stretch
