We advise following current programs, however for experienced trainees who prefer to use our resources piecemeal, you can find all of 2020s GG programming here!
Split-Pullup Mobility @ 5 minutes
Perform 2-3 rounds of the following circuit in 15-20 minutes, resting at least 30-60 seconds between moves:
Weighted Hangs @ 20-30 seconds or max hold
3-2-1-1 Sprinter Pullups @ 10 reps or max reps
3-2-1-1 Spiderman Pushups ...
HEAVY BAG WORKOUT FROM HELL
This is a next-level conditioning workout that will muscle-up your entire upper body. Do it on Fridays this month. If you don’t have a heavy bag, shadow box instead. It's still highly effective!
Each round lasts 3 minutes. Rest a minute between roun...