Summer Session 2025 Week 3 Day 1

Summer Session Week 3 Day 1 Universal Warm ups Dynamic Warm Up: 3 rounds Banded KB Swings - 10 Band Lat Snap Downs - 20 Main Lift Deadlift - 5 x 3 - Glute Bridge - 10 - Band Ys Strength Complex: 3 rounds DB Lunges - 5/5 DB Rows - 5/5 pauses + 5/5 regular Circuit: 5 rounds GHR - 5-10 reps Weighted Hyper - 20 DB Curl - 10 Hammer Curl - 10 Challenge: Chin Up Ladder Holds - 10 to 1 - 10 second rest then Chin Ups Max Reps Perform a set of 10 Chin Ups, holding at the top for the number of seconds that corresponds to the “countdown number” of the set. Rep 1 hold for 10 seconds Rep 2 hold for 9 seconds Rep 3 hold for 8 seconds And so on until you hold at the top for 1 second on the 10th rep. After the 10th rep, let go and rest 10 seconds, then see how many regular reps you can get. 10 or more is a good goal after all of those pause reps!