General Warm-Up
Row or Run 400 Meters
Cuban Press x 10 reps
Stiff Leg Windmill Per Side x 5 reps per side
Kneeling Single Arm Band Lat Pull x 10 reps per side
A.
Four Sets (Every 1:30)
Station 1 – Chest To Bar Strict Pull-Ups x 4-6 reps
Station 2 – Handstand Hold x 45-60 seconds
If your members don’t have Strict Chest To Bar Pull-Ups, have them practice regular Strict Pull-Ups. If they don’t have Strict Pull-Ups, have them use a band to accumulate the 8-10 reps.
On the Handstand Hold – these can be done Back to Wall, or Chest Facing the Wall.
B.
Against a 90 seconds clock, for max reps, complete the following:
6-8 Strict Pull-Ups
12 Box Jumps (step down, no bounding)
Max Reps L-Seated Dumbbell Press
Rest 90 seconds; repeat for a total of FIVE sets.
Goal: Stay within 3 reps across all 5 sets.
B. 15, 15, 15, 12, 12