2 Sets:

• Serratus Wall Slides x 10
• Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
• Banded Face Pull x 15
• Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

3 Sets:

• Incline Bench Press x 10
• Strict Pull Ups x 8-10 (If unable to perform unassisted, add assistance)

Skill:

• 5 Single Arm DB Snatch RT 50/35
• 5 Single Arm DB Press RT
• 10 yard Single Arm Farmer Carry RT
• 5 Single Arm DB Snatch LT
• 5 Single Arm DB Press LT
• 10 yard Single Arm Farmer Carry LT

• 10 Minutes Mobility

• Serratus Wall Slides x 10
• Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
• Banded Face Pull x 15
• Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) 3 Sets:

• 2 x 15-20 Incline Bench Press (leave 2 reps in the take first 2 sets and do max effort on 3rd set)
• Strict Pull Ups x 10 (If unable to do 15 unassisted, add assistance)

Skill:

• 5 Single Arm DB Snatch RT 50/35
• 5 Single Arm DB Press RT
• 10 yard Single Arm Farmer Carry RT
• 5 Single Arm DB Snatch LT
• 5 Single Arm DB Press LT
• 10 yard Single Arm Farmer Carry LT

• 10 Minutes Mobility

2 Sets:

• Serratus Wall Slides x 10
• Lying Side Raise x 10 (Lie on a bench on your side.  One arm is on the ground, one is holding a light DB.   Lift the Dumbbell from a hanging position all the way overhead.  Keep the DB in line or slightly in front of your eyesight
• Banded Face Pull x 15
• Explosive Band Pull x 5 (5 as fast as possible at chest height)

Strength:

A) 3 Sets:

• 2 x 15-20 Incline Bench Press (leave 2 reps in the take first 2 sets and do max effort on 3rd set)
• Face Pulls x 10 ea.

B) 3 Sets:

• 10 Strict Pull Ups + 10 Kipping Pull Ups (NO BUTTERFLY)
• DB Shoulder Press x 12 @ 25% of 1RM Shoulder Press

C) 2 Sets:

• Strict Ring Dips x 15  (If unable to do 15 unassisted, add assistance)
• Supine Ring Row x 15

Skill:

• 250m Row @ 2K Pace w/250m easy recovery row between sets

*Row 250m then row 250m easy recovery row equals 1 set.

• 10 Minutes Mobility