Dynamic Mobility, Activation and Warm-Up
Two sets of:
Band Distracted Pec Stretch x 60 seconds per side
T-Spine Pulse x 30 seconds
and then …
CrossOver Symmetry Rows x 10 reps (medium to heavy band)
CrossOver Symmetry Reverse Flys x 10 reps (light band)
CrossOver Symmetry Pull Downs x 10 reps (medium to heavy band)
CrossOver Symmetry Victory x 10 reps (light band)
CrossOver Symmetry 90/90 Drill x 10 reps (medium to heavy band)
*Please ensure the upper traps are not taking over during the drills above*
Two sets of:
Run 400 Meters
Forward/Backward Arm Swings x 10 reps in each direction
Scap Push-Ups x 5 reps
Push-Ups x 10 reps
Strict Pull-Ups x 5-10 reps
A.
Take 5-7 minutes to work on kipping ring-dips or choosing appropriate modifications when ring-dips are in the workout. Please do not accumulate more then 25 reps while practicing. Please choose one or two of the following drills or progressions to work on your ring-dips:
Standard Kipping Ring-Dips
Butterfly Ring-Dips
Don’t Bird Peck Your Ring-Dips
Getting Your First Ring-DipÂ
B.
Every 5 minutes, for 30 minutes (6 sets) for times:
Row 500 Meters
Note your times for each of the 6 sets. Be aggressive, but keep your fastest and slowest times within 5 seconds of each other.