PREP 3 rounds of: 10 Banded Pull a parts :20 sec Pec Stretch (L) 8 Push ups :20 sec Pec Stretch (R) Shoulder Press - 3/3/3/3 (Increase...

PREHAB 3 sets of: 10 Banded Face Pulls 4 Bottom up Kettle Bell Press - each arm (light weight) Every Minute On the Minute for 12 minutes...

PREHAB 3 sets of: :20 second Pec Stretch (L) 15 Thoracic (upper back) foam roll (hug yourself, roll slowly) :20 second Pec Stretch (R) 3...

Welcome to week 2 everyone. With this strength and conditioning programming the main goal will be to improve your strength through...

4 sets of: 8 Front Squats 20 second side plank (change side for the plank each round) 4 sets of: 30m Farmer Carry (heavy) 8-12 Ring Push...

Power day 5 sets of: Max Strict Pull-Up (Scale to controlled lowers) 1:30 rest Between sets 4 sets of: 6 Explosive Push-Ups (Reset each...

Strength Day Foam roll Quads, IT Band, Abductors, Hamstrings, Thoracic 10 rolls on each side. Back Squats 5x5 (Build to moderate weight...