STANDARD SLEDDOG WARM UP
general strength day
hang squat cleans 1X3,2X2,1X1
60 seconds rest
back squats 5X5 or 5X3 3010
90 seconds rest
A1 single arm db flat bench 4X10 3010
A2 db or kb single arm rows 4X10 2011
B1 super slow negative chins 5X5 6010 get yourself over bar and lower on 6 count grip of choice
B2 db upright rows 5X12 2010
C1 seated db bicep curls 3X10 3010 both arms same time palms facing forward
C2 db lying tricep extensions 3X10 3010 1 db both arms same time
D1 ghd sit ups with db 3X10 4020
D2 single leg toes to bar 3X10/leg