Friday is our second gym day in the week. As usual, we start with some restoration work then hit a short workout that is focused on maintenance. Today, the pull-up is our main lift. Take this one seriously and get some tough sets with good form. We are closing out with a full-body circuit that is “For quality”. On this circuit, take breaks and focus on moving with intention.

2 sets, for quality:
10 reps, Cat and Cow stretch
10 reps per side, kneeling thoracic spine opener
10 reps per side, half-kneeling single-arm press
30 band external rotations

Every minute on the minute for 10 minutes:
5 strict pull-ups *Strong and fast
*Scale the difficulty by using a band or placing one foot on a bench

5 rounds, for quality:
8-10 dumbbell bench press
30-40 second weighted plank
8-10 heels elevated dumbbell goblet squats
20-meters per side, single-arm farmers carry

Posted by Adam Janke

Challenge Accepted

Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.