Monday Group Strength and Conditioning

4 sets for quality:


-5 each side, 1-arm DB strict press. dead stop on shoulder each rep.

-7 Plate Sit-ups (like barbell sit-ups but with a plate)

-5 GHD side arch,  arch up, twisting arch up or circle arch up according to ability

-10 Ring push ups with Ring turn out  (Choose your height level)


On one arm strict press, do the same weight on each arm in a given round. The weaker arm will be the limiting factor. Increase weight each round as able

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