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Aces Strong Programme: 4th & 9th September

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MONDAY

A1. Y,T,I’s x10
A2. Bicep openers x 5-5-5-5X3
B1. Wide grip pull ups x max
or
B1. Supinated Barbell rows x 10

B2. Barbell roll outs x 10

C. X4
Sled rope pulls
Strict TTB
Bicep curls – DB bench press
Med ball slams

Finisher
X2 25cals AB AFAP
Rest 2-3min

SATURDAY

A. X2
DB Lateral raises x 15s
DB Hercules hold 15s
DB Lateral raises x 15s
DB Hercules hold 15sB1. Landmine Row 3 x 10
B2. DB Z Press 3 x 10

C. Sled rope pulls 3 x 3 Lengths

D. Farmers carry max weight 2 x 2

E. Sandbag squat Max reps

F. Sandbag carry 300m