STRENGTH TRAINING

STARTER

Split-Pullup Mobility @ 5 minutes

PART 1

Perform 2-3 rounds of the following circuit in 15-20 minutes, resting at least 30-60 seconds between moves:

Weighted Hangs @ 20-30 seconds or max hold
3-2-1-1 Sprinter Pullups @ 10 reps or max reps
3-2-1-1 Spiderman Pushups @ 10 reps or max reps

PART 2

Perform 2-3 rounds of the following circuit in 15-20 minutes, resting at least 30-60 seconds between moves:

1-Arm Push Press to Eccentric Overhead Press @ 3-5 reps/side
Eccentric 1-Down, 2-Up Hip-Hinges @ 3-5 reps/side

PART 3

Perform 2-3 rounds of the following circuit in 15-20 minutes, resting at least 30-60 seconds between moves:

Eccentric Dead-Stop Floor Presses @ 3-5 reps/side
Eccentric See-Saw Lunges @ 3-5 reps/side