Workout:
5/3/1+ heavy weighted dips
5/3/1+ heavy weighted chin ups
5/5/5+ single leg DB low box squats
5/5/5 63# sandbag get ups
25 second assault bike sprint
100x jump rope singles between circuits (active rest)
Auxiliary/Stability:
3 rounds, no rest
15x front shoulder raise (bands)
15x straight arm pull down (bands)
15x T’s aka standing lateral scapula pinch (bands)
25x DB hammer curls
40x DB standing overhead tri ext
45 second front plank
Pull
Db incline row 15/13/12/9 65/75/75/75
Seated SA row 15/12/12/10
T bar pulldown 15/12/10/8 100/115/130/145
Reverse hypers
Treadmill 15 min 2.6 15 deg