Welcome to the ROD Athlete Program!! Please please make sure to read the "Training Guidelines" page and the "How It All Works" page to familiarise yourself with everything. Do this now!! 🙂 Please post your results, good or bad to us via the comments or my email. : ) A):

Barbell Bent Over Row 3x10

NOTES: working the upper back region is important as heck. This movement may even make its way into the main programming if we feel it needs to be addressed. Work on keeping your back straight as a die. We're looking to retract our shoulder blades and have fantastic posture whilst remaining well over and in front of the bar. Also keeping that entire back flat is very important, don't lose sight of that. As always the bar must actually touch the body in the upper abs/lower chest area before lowering it back down again. (If you can't make contact with the body on all 10 reps, the weight is too heavy. Take it down). B):

10 mins practice on Inversion (being Inverted is being upside down).

NOTES: spend 10 mins on Handstand holds on wall, wall walks, headstands, hspu on wall, hspu on a box. Work what your most was at, NOT what you most enjoy! If doing any pressing action limit it to a total volume of 25-30 push ups. Key point is always brace the midline, squeeze your legs and butt very very tight! Think about pointing your toes when practicing any holds. Please warm your shoulders up thoroughly beforehand. Always always use a gym mat if doing any wall walks, freestanding headstands, etc. and please make use you grab a coach in open gym to supervise, assist and assess.