Saturday, October 16th, 2021

Masters Training Outline (OnSite 8a)

A. 2-3 Sets with 15 sec b/w stations: 

45-sec Lateral Box Step-over

45-sec Down Dog Push-up

45 sec Hollow Body Practice

45 sec Bike

B1. Strict Press x 6-6-4-4-2-2

Rest 90 sec

B2. Weighted/Strict Ring Dip x 3-3-2-2-1-1

Rest 90 sec

C. EMOM x 5 min

Strict HSPU

Shoot to choose unbroken set of reps that you can complete for 5 sets.

D. 4 Sets:

Deadlift TnG x 8 - building as confident

DB/KB Push Press x 10

Plank Drag Through x 12 each side

Rest 2:30 b/w sets.