This is the first workout posted to the new blog. Unfortunately, the old ones wouldn’t transfer over. But on the bright side, it’s always a great time to start from scratch. Different format, same great programming 😉
| Warm up |
| – 3x: Band pulls (from pull up bar) x 12 + Banded external rotation (elbows by sides) x 15 + superman pull downs x 10 – 3x: Deficit push ups x 10 + Chin over bar hold x 15s + kneeling straight arm lat pull downs x 12 – 2x: Diver bomber push ups x 5 + side plank dips x 10/10 + bear crawl >< |
| Strength |
| 1) 3x: Hips up DB Floor press x 12 + Ab roll outs side to side x 10 + Single arm row x 10/10 2) 2x: Barbell strict press x 8 3) 4x: Barbell Push Jerk x 3 |
| Work |
| 12-15 minutes of work: – Bear crawl DB pull (forward >/Backwards <). Lift dumbbell, set it down. – Wall sit lateral raises x 15 reps – Burpee lateral box jump overs (land on box each time) x 6 – Heavy DB Push press x 10 |