| a) WARM UP:
Rear Delt Warm Up – set up benches at an angle
Two sets of:
- Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
- Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
- Incline I Raises x 10 reps (face down, raising straight arms in front)
Finish with 10 leg swings – front/back & side/side
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b) Strongman Conditioning Session
- Start with 400m Bearhug sandbag carry. With every drop, pick it up, and perform 6 bearhug squats.
3x:
- 25 m Yoke Carry (perform for max load, no stopping)
Rest 2 minutes between carries.
4x:
- Hand over hand Rope Pulls (goal is max load…you’re only allowed one stop in the end – chest down, pull elbow to groin)
Rest 2-3 minutes
Finish with:
- 150 Meter Prowler SPRINT (no stopping, embrace the grind, move FAST)
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CrossFit and Personal Training 