Pull, Push and Swing

Warmup with the TRX


  • Pull-up variation (deadhang, hang with scap retraction or flexed arm hang) - 30 sec - 1 minute
  • Push-up variation (on knees, negatives or perfect) - 10-20 based on ability - keeping perfect form
  • 2H Swing (moderately heavy) - 10 reps

3-4 Rounds

Movement Exploration:

Squat prying and squatting to different sizes of plyo boxes, rolling to back on ground and up to squat, pistol regressions

Cool Down:

Brettzel stretch and foam rolling 

Training Tip: Perfect practice makes perfect.