MOBILITY/SPECIFIC PREP
M. Banded Lats
SP. 1 Round
1 min Bar Hang
10 Banded Good Mornings
5 Yoga Pushups
10 Bear Dogs
10 Plank Get-Ups straight into 20 Shoulder Taps
BODYWEIGHT STRENGTH
PERFORMANCE and FITNESS
In Partners 1:1
10-9-8-7-6-5-4-3-2-1 Strict Pull-Ups
1-2-3-4-5-6-7-8-9-10 Deficit Pushups
Partner A completes 10 Strict Pull-ups +1 Deficit Pushup
Partner B completes 10 Strict Pull-ups +1 Deficit Pushup
Partner A completes 9 Strict Pull-ups +2 Deficit Pushup
Partner B completes 9 Strict Pull-ups + 2 Deficit Pushup etc….
Pull-ups should be unbroken sets so grab a band if needed to achieve this, that includes you too boys!!!
CONDITIONING
