| Warm up |
| – Banded pull aparts x 15 + Arm circles x 12/12 + swimmer claps x 10 – Bear crawl >< + dead hang x 25s + archer push ups x 8 – 1 min R/L Side plank + 1 min FLR |
| Strength |
| – ½ kneeling Press x 8/8 + Pull ups x 8 + Lateral hold w/lateral raises x 20 total – Barbell strict press x 10 + bent row w/3s pause at top of each x 6 + box dips x 8-10 (scale with bench dips) |
| Work |
| – Mt sliders x 20 > slider pull/push + mt. sliders x 20 – Kneeling DB Curl to press x 10 – Chest supported DB ow x 10 – Elbow plank hip dips x 20 |
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!