Upper Strength


a1. subscap pronated pull-up negative - 4 to 6 x 3; rest 1-2 minutes
a2. SA arnold press, planted split stance - 8 to 10 e/arm x 3; rest 1-2 minutes
22 minutes @ a moderately hard effort;
push-ups, AMRAP (-2)
kipping/horizontal ring rows/jumping pull-ups, 10-15 reps
strict dips, 6-12 reps OR dip support hold, 30 seconds
single arm farmer's carry, 40m e/arm
bear crawl 40m


1) Noon Group Training Class is rolling today, 12:00P sharp.
2) Have a friend or family member interested in joining TFG?  Direct the to the home page of the website and the new intake form we have to handle all your new co-athletes a bit more effectively...