Pre-Class Strength Training
5 – 8 x (Weighted) Chin-Up @3.1.x.1.
10- 12 x Close-Grip Bench Press @1.x.0.1.
10x Heavy Russian KBS
Take 15 Minutes to Build to a Heavy 3 Rep Max Back Squat
Take 15 Minutes to Build to a Heavy 2 Rep Max Press
[New Athletes DO NOT MAX-OUT. Build to the point when form remains intact, but is extremely challenging and repeat that load for another]
30/45″ Hollow Hold
Post-Class Accessory Work
Every 8:00 for 40:00 (5 sets) Complete: