General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A.. Split Press – 3×5 @21X1 Tempo @90% of Week 1’s heavy set of five

B. Behind the Neck Jerk – 10×2 EMOM at Week 1’s heavy set of five


Strict HSPU
Row Calories


3 Sets –
10 Half Kneeling Landmine Press
10 Landmine Bent Over Row
25 Band Pull Apart

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