Series 2 Week 1 Repetition Overhead

Warmup:

• 5 Ring Dips
• PVC Pass Throughs (Start Wide get as tight as possible)
• Foam Roller Pullover: 
• http://www.youtube.com/watch?v=g9fn22z5ol4
• T-Spine Mobility Work
• http://www.youtube.com/watch?v=k2j1cGdFAhM
• 5 Ring Dips
• Dead Hangs 
• 3X30 Second 
• 5 Ring Dips
• Plyo-Pushups 
• 10X 2 (explode, get higher each time)
• 5 Ring Dips

Working Set:

• Strict Press
• 5X50%
• 5 Ring Dips
• 5X55%
• 5 Ring Dips
• 5X60%
• 5 Ring Dips
• 5X65%
• 5 Ring Dips
• 5X70%

• Bear Complex (- Squats) 8X10 (Work towards 10 Rep Max)
• 5 Ring Dips Between Each Set

Play:

• Keg Wheel Barrel Walks (feet on keg try to drag yourself walking across floor with hands

Assessory Work:

• 5X5
• Kettlebell Upside Down Press 
• Flat Bench / Incline Bench / Ultra Incline 
• Ring Pushups
• Ring Dips
• Dumbell Rows
• Lat Side Raises
• Front Raises
• Ring Rows

• Overhead Sled Pull