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Aces Strong Programme: 19th & 24th June

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MONDAY

A. Shoulder openers

B. X2
30 sec DB press
30 sec DB OH hold

C1. DB Z press 2 x 10
C2. BB Landmine row 2 x 10

D. Wide grip pull ups 2 x Max

E. Max rep sandbag squat

F. Prowler EMOM under 15 sec
Once eliminated move on to sandbag carry

G. 300m Sandbag carry

SATURDAY

A. Stiff leg deadlift 2 x 10

B. Jefferson squat 2 x 6

C. BB landmine row 2 x 10

D. Wide grip pull ups 2 x 10-12

E. Yoke carry 4 x 2

F1. Bench press 3 x 8-8-8
F2. Farmers carry 3 x 4