5/22/25

Warm Up

2 sets:

30 sec Scap Pull ups

10 Half Kneeling Bottoms Up KB Press/arm

8 Side Step Ups/leg

10 Single Leg Bench Leg Curl/side

strength

A) Strict Press

set 1) 3-6

set 2) 5-8

set 3) 8-12

-increase load/reps from last week

B) 3 sets: 15 Band Face Pulls + 15 Band Pull Aparts

conditioning

3 sets – 2 min ON/OFF:

• 10 Strict Toes to Bar/Hanging Knee Raise

• 20 Reverse Lunges

• Sit Ups for the Remainder

Set 1) 20 Overhead Reverse Lunge

Set 2) 20 Front Rack Reverse Lunge

Set 3) 20 Farmers Hold Reverse Lunge