Monday Group Strength and Conditioning

Round 1

-15 ring rows. Your choice of elevated, incline, etc

-10 reps kneeling parallel slide each side *

-15s bent sideways lateral stretch each side


If you can keep false grip and turnout, then do that


Round 2

-5 hinge rows

-10 bridge curl **

-30s overgrip bent lean***


Round 3

-Max length bent arm chin hang ****

-5 single leg bridge curl each side *****

-5 slow Jefferson curls with light weight KB/DB


Round 4

Repeat one round at the highest level exercise you were able to achieve.

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