Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps (face down, raising straight arms in front)
followed by…
Glute Activation Warm-Up x 20 seconds on the rack/20 seconds off the rack x 2 sets (no rest)
A.
Every 10 seconds, for 30 seconds (3 sets) of:
Cast Swing x 1 rep
Followed by. . .
Every 30 seconds, for 3 minutes (6 sets) of complex:
Cast Swing x 1 rep + Pop Swing x 1 rep
Followed by. . .
Every 30 seconds, for 2 minutes (4 sets) of:
Ring Muscle-Up x 1 rep (focus on perfect reps) (or 2 jumping mu)
Followed by. . .
One set of:
Prone Cuban Press (full range of motion) x 20 reps
B.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 4 reps @ 80% of 1-RM
*Set 3 – 2 reps @ 85% of 1-RM
*Set 4 – 1 rep @ 90% of 1-RM
*Set 5 – 2 reps @ 85% of 1-RM
*Set 6 – 4 reps @ 80% of 1-RM
*Set 7 – 6 reps @ 70% of 1-RM
C.
Every 8 minutes, for 24 minutes, complete:
Row 750 meters
Squat Cleans x 5 reps (185/115 lbs)
Strict Handstand Push-Ups x 10 reps
Chest-to-Bar Pull-Ups x 15 reps