conditioning, Fitness, durability, Fitness, resilience, prehab

Training and the Five Sided Fistagon

Zercher Squats

205x5x5

Chin-ups

53x3x3

Prying squat curls

53x8x3 with a slow eccentric

Bulgarian split squat

36x5x2

Five sided fistagon complex

2 sets:

5 single arm swings, 5 snatches

Switch hands and repeat for 2 total cycles on each arm 

Chinese sit-ups

25x5x2 performed as explosively as possible

Ab wheel

10 reps to a slow cadence 
100 calories on a stationary bike

Standard