general warmup (15 minutes)
We will do the Vintage Strength Games Online Challenge for this part of our training today
standing crucifix hold x max time followed by press and crucifix hold x max reps in 2 minutes
Watch the demo here https://www.facebook.com/1187321608/videos/10221278636453916/
specific warmup (5 minutes)
long cycles set up and light practice
strength (4 rounds)
one round = long cycles x 90 seconds + rest x 30 seconds
conditioning/accessory work (2 rounds)
Russian plank flys x 3/3 reps
seated (on the floor) double club front pullovers x 12 reps