Today’s warm-up is focused on pre-hab exercises for the upper body. Like the lower body, we want to make sure we are getting everything moving through a full range of motion and also in all 3 planes of motion.
The training has some heavy pressing and pulling and finishes with a lot of lateral and rotational control core exercises in the single-arm push press and side plank band row.

3 rounds, for quality:
10 alternating thoracic bridge
10 reps per side, diagonal band pull-a-part
3 reps per side, Turkish get-up

3 sets, heavy across:
6-8 dumbbell bench press
AMRAP strict pull-ups
90-second rest between sets

3 sets, heavy across:
10 reps per arm, single-arm dumbbell push press
10 reps heavy barbell bent over row
60-seconds rest between sets

5 rounds, for quality:
30-seconds per side, side-plank band row
30-seconds rest between sides

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.