Strength
Wall Squat 3 x 5
Bench Squat 5 x 5
Shoulder Openers 2 x 8
FLR 3 x 60 sec
OHS + SOTS w/PVC 3 x 5
Pull ups 5 x 5
Then Work up to 1RM Max Front Squat
8 @
5 @
3 @
1 @
1 @
then 6 x 2 @ 80% 1RM rest 3 – 4 min between sets.
During rest do 5 Renegade Man Makers with 2 @ 10/15/20# DB
then
8 – 1 Pull Up Ladder
Athlete Training: Ben