8.13.26 Upper Body Pull Strength & Conditioning

Duration: 60-75 minutes

Equipment: Pull-up bar, barbell, dumbbells, ski/row

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5 rounds:

• Max reps Pull-Ups

• 10x Sit-Ups

Rest as needed in between rounds

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5 rounds, superset:

• 5x Reverse Grip Pendlay Rows

• 5x Barbell Roll-Outs

Rest 1-2 minutes in between rounds

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4 rounds:

• 5-8x per side Single Arm Inverted Rows

  TRX, rings, or barbell

Rest as needed in between rounds

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4 rounds, superset:

• 12-16x Alt. Bicep Curls

• 8x Single Dumbbell Overhead Sit-Ups

Rest 1 minutes in between rounds

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Conditioning

4 rounds for time:

• 300m Row or Ski (can also sub for a 400m Run)

• 20 Plank Rows

• 10 V-Ups

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Exercise Demos

Pull-Ups

Banded Pull-Up

Sit-Ups

Reverse Grip Pendlay Row

Barbell Roll-Out

Single Arm Inverted Row

Alt. Bicep Curl

Single Dumbbell Overhead Sit-Up

Plank Row

V-Up