WARM UP
400 meter run at 60%
5 min joint prep
weighted body line on back (try and lay on the platform with arms over the platform to gain extra ROM x 10 reps plus 30 sec hold x 2 sets
world's greatest stretch x 6 reps
A. strict pulling
Beginners - 4-5 reps @ 31x1 x 5 sets
Advanced: in 15 min find a max weighted PULL UP or CHIN UP
B. Every 4 minutes x 4 sets:
strict barbell press from rack x 5 reps (should be heavy but unbroken)
KB Swings x 20 35/55 lbs
box jumps x 12 20/24"
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