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GENERAL WARM UP 5-15minutes
Foam Roll 1x:
–1min per side Foam Roll Lats
–2min Foam Roll T-Spine
2 Round:
–5ea Kneeling Shoulder Taps
–8ea Single Arm Dumbbell Press
–6ea Single Arm High Pull
–15 Scap Push Up
–:20sec Mountain Climbers
SPECIFIC WARM UP 15-25minutes
Strict Press Specific Warm Up 1x:
–5 Barbell Strict Press (on coach’s call)
–:45sec Wall Plank
Minimal Gear Version:
3 x 5-8 reps for all movements depending on loading.
Bodyweight Version:
4-5 Rounds For Quality
5ea Stagger Push Up
10 Strict Handstand Push Up or Pike Handstand Push Up
20 Alt. Plank Shoulder Taps w/ a :01sec pause at the top of each rep
-Rest1-1:30 after each round
In as few sets as possible:
50 Knees to Elbow
-Each time you break complete :20 seconds in a Handstand Hold or Double DB/KB 50ft Overhead Walk (if no handstand)
