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Accessory Work 12.19 – 12.25

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Day 1:
Every 90 seconds x 12 minutes (8 sets)
10 UB Pull-Ups (scale up to C2B if possible)

Barbell Side Bends x 100 reps (50/side)

3 sets:
Seated Dumbbell Strict Press x 8 reps @ 3012 tempo
rest 2 minutes (3 working sets, warmup before ju,ping in)

5 minutes of Back Bridge Work and Progressions
*work on progressions, holds etc. depending on where you are with these*
Goal is opening T-Spine and Pecs with this movement

Day 2:
Every 90 seconds x 12 minutes (8 sets)
7-8 Strict HSPU (if these are super fast add 25-30 DUs as well)

3 minutes
Banded March (20/14) – https://youtu.be/eNEQBx3YKRc

3 sets:
Single Arm BB Deadlift x 5 reps/arm (controlled) rest 1:30
Rear Foot Elevated Split Squat x 6/side rest 1:00 bt legs
*slow and controlled motion for both*

3 sets:
Foam Roll Quads 2 minutes/side
Accumulate 5 minutes in resting squat position