Prehab 200m row 20 sec plank 10 squats X3 20m weighted lunges (KB front rack) X5 with 1:30min rest b/w 5 strict ring pull-ups 5 deficit...

Prehab 30sec dead hang off pull up bar 12 banded pull aparts 12 banded external rotations X3 Shoulder press 4 sets of 8 (heavy) 1:30min...

Prehab 60sec easy bike or row 10 banded lateral walks 10 glute bridges Back squat 5x5 @80% 1:30min rest b/w 8e/s KB Single leg RDL 8-12...

7 min AMRAP 150m row 12 squats 12 banded lateral walks 10m waiters walk each arm 10m suitcase carry each arm (heavier) 10m farmers carry...

Prehab 30 sec hang 12 pull aparts 9 push-ups 6 sit-ups 3 burpees X4 (Move through slowly) EMOM 16 min Odd 6-12 strict ring dips Even 6-12...

Prehab 30 sec easy assault bike 12 pull aparts 30 sec dead hang on pull up bar (change grip each round) X3 Back squat 5x5 @75% with...

5min Assault bike 5 sec sprint on each minute 12 Barbell Bent over rows 8 Explosive push-up to a plate X5 8-12 DB shoulder press 8-12 DB...

Prehab 20 sec hang from rings (change grip each time) 12 plank to press (6 each side) 10 banded pull aparts X3 Min 1 max strict pull-ups...

Prehab 7min AMRAP (slow keep moving as warm up) 150m row 10 ring rows 10 squats 20 sec hang from pull-up bar Back squat 5x5 @70% of last...

Prehab 5 min assault bike (easy pace) Every 1 minute 20m farmers carry Max Deficit Push-ups (on KB handles) 1min rest Max ring row (feet...

Prehab 10 scap pull-ups 10 scap push-ups 10 band pull aparts X3 6-10 Incline bench press 20 banded pull aparts 12 hammer curls X4 Max...

Prehab 150m row 12 lunges 9 situps 6 push-ups X3 Back squat 5/5/3/3/1/1 (Bit different this week. Go heavy each set and increase across...

Prehab 10m waiters walk left 10m suitcase carry left 10m waiters walk right 10m waiters walk right X3 8 e/s Half kneeling DB press 20 sec...

Prehab 5 minutes easy assault bike Then 30 sec pec stretch each side 10 scap pull-ups X3 Then Bench press 4 sets of 6-10 reps 50 second...

Prehab 10cal row 20 sec wall sit 30 second dead hang (pull-up bar) X3 Front squats 4 sets of 6-10 reps (4 seconds down 1 up, heavier than...

Prehab 150m row 12 squats 9 sit-ups 6 push-ups X3 Tabata 20sec on/10 sec off x8 (4min) Top of ring dip hold Bottom ring of dip hold (Be...

Prehab 10 plank to press 10 scap pull-ups (remember arms stay straight, if you aren’t 100% sure ask a trainer) 10 scap push-ups X3 Bench...

Prehab 4min AMRAP 4 inch worms 10 lunges and twist 12 squats (Repeat sequence for 4 minutes. Move slowly with focus of opening up the...

20m DB waiters carry R 5 DB strict press R 20m DB waiters carry L 5 DB strict press L X3 Then Accumulate 1min dead hang off pull up bar...

Prehab 20sec pec stretch L 12 banded pull aparts 20 sec pec stretch R 8 push-ups Then Bench press 4 sets of 6-10 reps (4 sec down, 1...