STANDARD SLEDDOG WARM UP
general strength day
hang squat clean thrusters 5X2 90 seconds rest
deadlifts 5X3 or 5X5 3010
A1 barbell shrugs 5X10 3011 1 second hold on top
A2 db seated single arm shoulder press 5X8-10 3010
B1 L-chins 5 sets max rep no kipping
B2 dips 5 sets max rep no kipping
C1 barbell reverse curls 3X12 3010 superset with
C2 db hammer curls 3X10 3010 both hands same time
D1 db single arm overhead tricep extensions 3X12 3010
wrist rolls 3 sets of 6 alternating direction