BAR: Tuesday 1 Dec

Warm-up

3x

10 Reverse shrugs on dip bars

10 Deficit Push-ups

:30 pec Door way Stretch

Strength

Slight Incline DB Bench

5×8

then

3x

10 DB Front Raise

10 DB Lat Raise

10 Rear Delt Fly

then

Bench Press 4×7

Then drop 20% and hit max reps

Conditioning 

3x in 2 minutes

15 Cal

30 Push-ups

Max reps on sit-ups with remaining time

Schedule:

https://BoomSched.as.me/Class

BAR: Monday 30 Nov

Warm up

4x

:30 Banded Hamstring Curls

20 Single leg hip bridge

Strength

3x

20 DB Walking Lunge

10 Single Leg DB RDL

then

Back Squat 3×5

Conditioning

5rds

Front squat

9@135, 8@155, 7@175, 6@195, 5@205

10 T2B

Schedule

https://BoomSched.as.me/Class

Thursday 19 Nov

Warm Up

4x

4 Partner Hamstring Curls

10 Banded Rotational Jacks

Strength

Clean Warm up

3×30

Hang Power Cleans

3×3

Starr Shrugs

3×10

Conditioning

Fight gone Bad Style 60 sec at each spot

3x

Supine Ring Pull-up (feet up)

Pike ups

Elevated Push-ups on bar

Rest

https://BoomSched.as.me/Class