Today's session was a modified version of last Sunday's training. My shoulders were a little sore from all the overhead work last week and I noticed a negative pull-push ratio so I replaced presses with strict pull-ups. I was also pressed for time so I shortened my movement prep a bit.

Movement Prep

Mini Band Series (lateral/monster walk) x20 ea

Quadraped T-Spine Rotations x8 ea

Cat-Cow x8

Scap Push-ups x8


Perform all 10 rounds of A block, followed immediately by B block, followed immediately by C block with minimal rest between blocks.

A.)KB Swings (24kg)

30 seconds on/30 seconds off

10 rounds

B.) Double KB Deadlift (24kg)


C.) Strict Pull-ups

5x5 ea