Isometric

Warm-up:

Windmill, hip bridge, & halo x 5,3,2.

(5 minutes)

 

Isometric: 6 second-rep x 6 sets (RPE ~9)

Monday & Thursday Low positions.

Tuesday & Friday Medium positions.

Wednesday & Saturday High positions.

 

Mod, Wed, & Fri:

Bent-over Row  

Zercher Squat  

Reverse Curl  

Overhead Press  

Pull-up

 

Tue, Thu, & Sat:

Deadlift

Bicep Curl

Upright Row

Overhead Press

Dip

 

Finisher & Cool-down:

Carry variation. (30sec/30sec)

OS-Big 5. (5 minutes)

90/90 stretch and QL straddle. (3 minutes)