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Aces Strong Programme: 7th & 12th August

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MONDAY

A. Stiff leg deadlift 2 x 10

B. Jefferson squat 2 x 6

C. BB landmine row 2 x 10

D1. Wide grip pull ups 2 x 6-8
D2. Close grip pull ups 2 x Max

E. Yoke carry 4 x 2

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

G. Wall squat hold eliminator

SATURDAY

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. Sled rope pulls 3 x 3

E. Max rep sandbag squat

F. Prowler 100m sprint x2 AFAP